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Let’s be honest: Big guns not only look and feel great, they also boost confidence, doubling your appeal to potential mates. But the only way to get them is hard work. These exercises isolate the biceps and hit both the long and short heads of the muscles, while also giving some much-needed attention to your forearms. The variety covers all your bases while also allowing a range of loads, thereby building strength and size.
Note: The following movements add up to a killer arm workout, so beginners, take it slow.
1. Dumbbell Biceps Curl: Stand with feet shoulder-width apart, slight bend in knees, dumbbell in each hand at your sides, palms facing away from body. Keeping elbows close to sides, bend right elbow and curl dumbbell up to shoulder. Lower back down. Repeat with left arm. Continue alternating for 12 to 15 reps with each arm.
2. Standing EZ Bar Curl: Load the bar with a moderate to heavy amount of weight. Stand with feet shoulder width apart, holding bar with both hands in front of you, palms facing away from body. Keeping elbows close to sides, bend elbows and curl the bar up to shoulder level. Slowly lower. Repeat for 12 to 15 reps. (Use a straight bar if no EZ Bar is available.)
3. Seated Incline Dumbbell Curl: Sit on bench with 45-degree incline, holding dumbbell in each hand at sides, palms facing away from body. Keeping upper arm still, bend right elbow and curl dumbbell up to shoulder. Slowly lower back down. Repeat with left arm. Continue alternating for 12 to 15 reps with each arm.
4. Chin-up: Stand facing bar. Reach or jump up and grab bar with narrow grip, palms facing toward you. Squeeze shoulder blades together, and without swinging body, pull yourself up until chin comes above bar. Lower back down. Repeat for 10 to 15 reps.
5. Dumbbell Hammer Curl: Stand with feet shoulder-width apart, slight bend in knees, dumbbell in each hand at your sides, palms facing each other. Keeping elbows close to sides, bend right elbow and curl dumbbell up to shoulder. Lower back down. Repeat with left arm. Continue alternating for 12 to 15 reps with each arm.
6. EZ Bar Reverse Curl: Load the bar with a moderate to heavy amount of weight. Stand with feet shoulder-width apart, holding bar with both hands in front of you, palms facing toward body. Keeping elbows close to sides, bend elbows and curl the bar up to shoulder level. Slowly lower. Repeat for 12 to 15 reps. (Again, use a straight bar if no EZ Bar is available.)
7. Wrist Curl: Load bar with moderate to light weight. Kneel behind flat bench, holding bar in both hands, palms facing the ceiling, forearms resting on bench. Slowly curl wrists up, then lower. Repeat for 12 to 15 reps.
