Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

The biceps brachii is a bi-articular ... as well as targeting your triceps, brachialis, and brachioradialis. You can work one ...

“The biceps curl targets the short head of the biceps brachii,” says Steve Chambers ... Whereas the hammer curl brings the brachialis muscle and your forearm much more into play, which ...