Lie back on the bench, shifting the dumbbells to your chest with your elbows at a 45 degree angle relative to your torso.

In honor of that, I've put together the five best lifting workouts for men to supercharge their muscle and strength ... fully extending your arms. Perform four sets of eight to 10 reps. Grab a pull-up ...

This 30-day, 4-exercise workout turned my arms into absolute beasts! 💪🔥 See the results that everyone’s talking about!" ...