When it comes to building muscle, two principles are key: mechanical tension – the force generated through resistance – and progressive overload, the art of gradually increasing that load over time.

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Hold a set of dumbbells and hinge at the hips until your torso is parallel to the ground. With a slight bend in the elbows, lift the dumbbells out to the sides until they’re level with your shoulders.

When it comes to biceps training, curls are the way to go, and there are plenty of variations to choose from. Most involve using a barbell or dumbbells, and cable curls are pretty popular, too.