This article originally appeared in Shape.
Your biceps are often the centerpiece of having strong arms, and that's because they're the primary muscle involved in many everyday movements, including carrying heavy groceries and lifting your baby up and holding them. Strong biceps can also help you perform certain upper-body exercises more effectively.
"Having strong biceps will lead to more than just having a solid gun show pic," says Rafique "Coach Flex" Cabral, a NASM-certified personal trainer and Isopure athlete. "They assist in movements like rows, chin-ups, and pull-ups too."
That's right — if you want to perfect your pull-up or chin-up game, you're going to have to strengthen your biceps, which actually help with the pulling motion. So how can you build bigger and stronger biceps? Some of the best biceps exercises are those that isolate the muscles and make them do the brunt of the work.