Brace your core as you curl the bar up to your chest, keeping your elbows pinned to your waist. Return under control to the start position. Why: The barbell bicep curl is the king of arm exercises ...

Here, we present the ultimate arm workout for men ... and arms extended. Lift the bar to chest height and slowly return to the starting position. Sets and reps: 4 sets of 10-12 reps.