The Best—and Worst—Exercises for Tricep Gains, According to a Trainer originally appeared on Men's Fitness.

Hammer curls vs. bicep curls: Which exercise is more effective? It depends on your goal. If you want bigger, more defined biceps, stick with bicep curls for effective activation.

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*This* is the workout that contributed to building the set of biceps that are going viral. The bodyweight circuit from Pascal's trainer will hit every muscle. Plus, no kit is needed.

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One photo stood out above the rest when Chiles, showing off her gymnastics-sculpted biceps, danced with fellow cover girl Hayek, who was beaming with a radiant smile.

Read on for full instructions and a demo on how to do an inverted row, a great bodyweight exercise to work your back and biceps.

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