The farmer's walk is a simple but highly effective exercise for developing overall forearm endurance and strength. Hold heavy dumbbells or kettlebells in each hand with arms fully extended at sides; ...

Wrist curls isolate the forearm muscles, which are essential for hammer grip strength. Sit on a bench with a dumbbell or ...

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Build stronger arms, shoulders and core muscles with this fitness trainer's five-move upper-body kettlebell workout.

I f your bicep routine is just mindlessly lifting dumbbells, it's time for a change. While curls are effective, a more ...

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3. Hammer Curls: A relatively simple exercise for beginners, hammer curls target your biceps and other muscles in your arms. 4. Bicep Curls: Bicep curls are done with dumbbells. They mainly target ...