When it comes to isolation exercises targeting your biceps ... a weight-training programme involving dumbbell hammer curls, tricep dumbbell extensions, preacher curls and incline dumbbell curls ...

This exercise tones and strengthens muscles located in the posterior part of the arms. Hammer curls are great ... with overhead tricep extensions. Hold the dumbbell in your hands over your head ...

Instead, we recommend you turn your hands 90 degrees and take on the bicep curl's bigger and badder brother: the dumbbell hammer curl. Of course, there are many exercises to build bigger arms ...