BIGGER, BUFFER, BICEPS
Whether you want to sink more foul shots, lift your kids onto your shoulders to watch a passing parade, or just look better in short-sleeved shirts, it’s time to zone in on your biceps. To add shape and muscle tone to the front of your arms, you’ll need a set of 5- to 20-pound dumbbells.

>>> Stand tall with your legs at least shoulder-width apart and grasp weights in each hand. To start, keep arms at your sides, but slightly turn wrists out so weights face up to the ceiling. Press your shoulder blades together at your back and suck in your gut.

>>> Lift both slightly bent arms up (palms up), in front of your body at a 45-degree angle until elbows hit chest-level. Slowly curl weights up and into your shoulders (then back) for 8 to 12 controlled reps. Do three sets.