The 13 Best Exercises for Bigger Arms

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Alternating Dumbbell Bicep Curls

Alternating Dumbbell Bicep Curls

Why it works: When you work the biceps one at a time, you’re less likely to cheat and use your back and core to swing the weights up. Plus, the time spent with a weight in your hand while the other arm is curling isn’t wasted — Ashley Horner, a trainer, says just holding the weight builds extra strength, especially in your grip.

How to do it: Hold a dumbbell in each hand at sides, palms up. Focusing on using your bicep, curl the right arm up. “Be careful not to swing the weights,” Horner says. Return to the starting position and repeat on left side. Do three sets of 12 reps.

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