Plus, either exercise can be performed with either dumbbells, a cable machine ... goal is to purely beef up your biceps, then you can’t go wrong with the bicep curl. “It’s the most effective ...

The only problem is that constant bicep curls ... pull-ups too, which require more lat strength and elbow flexion. Your biceps are guaranteed to be popping after you've done a couple of chin up ...

"I have yet to encounter an exercise that I am unable to perform with this machine." ...

Curl the weight up while keeping your elbows in place. This move gives you that solid peak on your biceps. Yep, chin-ups are not just for your back. Grab the bar with an underhand grip and pull ...