If you ask someone to "make a muscle", they'll invariably raise their arm and bring a clenched fist towards their shoulder to flex their biceps. So it's no surprise that lots of people want to grow and strengthen these signature arm muscles.
There are plenty of lengthy upper-body routines you can do, but if you only have a limited time to work out each week you'll need an efficient set of exercises that can help you gain muscle. We asked a certified personal trainer for their top three moves to target this area—here's what he recommends.
