Put the dumbbells down – it’s time to build on your foundation with some barbell work. These 15 advanced moves will challenge your biceps and triceps, but they’ll help you develop bigger, more powerful arms.

1. Prone Biceps Curls With Overhand Grip – Lie facedown on a raised bench. Hold an EZ bar at arm’s length below your shoulders with an overhand grip (A). Without moving your upper arms, bring the bar towards your shoulders by bending at your elbows (B). Hold at the top, then return to the starting position.

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2. Stnading Triceps Extension With EZ Bar – Stand with your feet shoulder-width apart while gripping an EZ bar in an overhand grip, arms extended above your head (A). Without moving your upper arms, bend your elbows and lower the bar behind your head until your lower arms are parallel to the floor (B). Pause, then return to the start.

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3. Prone Biceps Curls With Underhand Grip – Lie facedown on a raised bench. Hold the bar at arm’s length below your shoulders with an underhand grip (A). Without moving your upper arms, bring the bar towards your shoulders by bending your elbows (B). Pause at the top, then return to the start position.

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4. Lying Triceps Extension – Lie down face-up on a bench, holding the bar with an overhand grip at shoulder-width, arms extended above your body (A). Without moving your upper arms, bend your elbows and lower the bar slowly and with control towards your forehead (B). Pause, then raise it back to the start.

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5. Biceps Curls With Narrow Overhand Grip – Stand with your feet shoulder-width apart, your knees bent slightly, and holding a barbell close to your body with a narrow, overhand grip (A). Without moving your upper arms, bend at the elbows and bring the barbell towards your chin, keeping your palms facing away (B). Pause, and return to the start.

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6. Lying Triceps Extension With EZ Bar – Lie down face-up on a bench, holding an EZ bar with your arms extended above your body (A). Without moving your upper arms, bend your elbows and lower the dumbbells slowly and with control towards your forehead (B). Pause for a second, then raise them back to the starting position.

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7. Backside Wrist Curls With EZ Bar – Hold an EZ bar behind your back, palms facing away from your body, while sitting down on the end of bench to give the bar room to move (A). From this position, lift your palms towards your butt (B). Pause at the top, then return back to starting position.

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8. Barbell Curl With Wide Underhand Grip – Stand with your feet shoulder-width apart and your knees slightly bent. Hold the bar in a wide, underhand grip (A, wider than your shoulders). Without moving your upper arms, bend at your elbows and bring the barbell towards your shoulders (B). Pause at the top, then return slowly to the start position.

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