Let sports scientist Ross Edgely teach you how to pack muscle on your biceps, forearms and shoulders by mastering bicep curls ...

A) Attach a rope handle to a cable pulley machine ... B) Holding the dumbbells in a neutral grip, bend your elbows and curl the weight towards your shoulders, squeezing your biceps at the top ...

Since we use our biceps for everyday activities, like picking up bags of groceries, we may think of the move as a no-brainer ...