Sit on a flat bench, holding a dumbbell in one hand with your elbow resting on the inside of your thigh. Keep your upper body ...

You stare at it often enough when flexing. In Latin, it’s known as the biceps brachii, which means two-headed muscle of the arm. And why’s that, well, your biceps are split into two sections ...

That’s exactly what a group of researchers did when they set out to find the most effective exercise for targeting the biceps brachii—the front-of-arm muscle that gives your flex its shape.