Pump up your lower arms and give Popeye a run for his money with the nine best dumbbell-only forearm exercises and workouts!

Trainers say a handful of simple exercises—like presses, curls, and push-up variations—effectively build upper-arm strength.

Trainer-approved moves to build biceps and triceps, plus fat-loss tips to help reduce arm jiggle faster after 45.

A simple tweak to your curl form—plus the instability of a fitness ball—can seriously elevate your biceps routine.

If you lift weights and you're focused on building your arm size and strength, you probably have a whole arsenal of curling ...