Sit at a preacher bench and set the height so that your armpits touch the top of the pad, to start. Grasp an EZ-bar with hands shoulder-width apart. Curl it up, keeping the backs of your arms ...

This four-week program is designed to build up your arms—but don't worry, you won't throw out the rest of your workout for endless rounds of biceps curls. Strength coach and MH writer Andrew ...