Stand with your feet about shoulder-width apart, holding the bar with a pronated (palms down) grip. Squeeze your glutes, core ...

Add 4 sets of the barbell bicep curl stack to the front end of a curl session. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even ...

Add into a tri-set of biceps work—like reverse curls and hammer curls—to really pack some meat onto your forearms, King suggests. Complete 3-4 sets of 12 reps with 2 minutes rest.

Forearms Reverse barbell curl Weights, sets and reps: Start with the 20 pound barbell and try to do three sets of 15 reps each (15x3).

To do reverse-grip bicep curls, just grab the dumbbells or barbell with your palms facing down, and do curls as usual. This works your pronator muscles isometrically.

The forearm curl and the reverse forearm curl are two specific exercises for forearms. To perform forearm curl, hold dumbbells in each hand or a barbell in a closed grip with palms facing up in a ...

If having well-toned arms is your end goal, including different strength training exercises in your regime can be a saviour. Workouts such as barbell exercises for arms can help you get rid of the fat ...

Barbell curls: Hold a barbell in both hands, and curl it upward. This can put stress on the wrists, so play with narrow and wide hand placement to see what works best for you.

Same rules as doing biceps curls apply here. Avoid the urge to swing the weight when your forearms begin to fatigue. Stay tight, curl, pause then lower is all you should be doing each rep.