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2. 9 exercises to tone and strengthen your biceps - AOL

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   Dumbbell 21s (bottom, middle, top) Begin standing with your feet hip-width apart. Hold a dumbbell in each hand with arms resting on your thighs and palms facing away from your body.

3. Got 15 Minutes And Dumbbells? Tone Your Arms With This ... - AOL

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   Time: 15 minutes or less Equipment: 5-10 pound dumbbells for beginner/intermediate, 12 pound for advanced Good for: Biceps Instructions: For most of the moves below, do 2-4 sets of 12 reps.Nguyen ...

4. 5 Most Effective At-Home Workouts for Strong Biceps - AOL

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   Keep reading for my five effective at-home workouts for your biceps. And when you're finished, be sure to check out this 5-Minute Workout To Banish Flabby Arms. Workout #1: Bodyweight Basics.

5. 5 Strength Workouts to Build Sleeve-Busting Biceps - AOL

   www.aol.com/5-strength-workouts-build-sleeve...

   This exercise builds the forearms and brachialis, complementing the bicep size for a balanced arm look. Hold a dumbbell or barbell with an overhand grip. Curl the weight upward, focusing on ...

6. How You Can Build Sleeve-Bursting Biceps With the ... - AOL

   www.aol.com/build-sleeve-bursting-biceps-hammer...

   Add the hammer curl to your upper body or arm day workouts so you can give your brachialis muscles some focused work. Start with 3 sets of 6 to 8 reps with heavier weights than you'd use for a ...

7. Get Strong All Over With This 30-Minute Dumbbell Workout With ...

   www.aol.com/strong-over-30-minute-dumbbell...

   Looking to work the arms, legs, glutes, and core? This effective, 30-minute full-body workout from Denise and Katie Austin needs only dumbbells and a yoga mat.