The second installment of out series for bigger arms. Add these exercises to your workouts and you’ll see more gains for your guns.

1. Seated Bicep Curls With Overhand Grip – Sit down on a vertical bench, holding a dumbbell in each hand with an overhand grip, your arms fully extended (A). Without moving your upper arms, curl the dumbbells up towards your shoulders (B). Hold at the top, then slowly return to the start position.

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2. Lying Down Triceps Extension Lie down face-up on a bench, dumbbell in each hand with a hammer grip, arms extended above your body (A). Without moving your upper arms, bend your elbows and lower the dumbbells slowly and with control behind your head (B). Pause for a second, then raise them back to the start position.

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3. Seated Biceps Curls With Underhand Grip – Sit upright on bench, with a dumbbell in each hand and arms fully extended (A). While keeping your elbows tucked in and fixed in the same position, bring the dumbbells up towards direction of your shoulders (B). Pause at the top, then slowly return to the start.

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4. Shoulder Presses – Stand with your feet shoulder-width apart, your knees bent slightly, and a dumbbell held in each hand at shoulder-height, palms facing each other (A). While keeping your back straight and core contracted, press the dumbbells explosively straight upwards (B). Pause, then return to the start position.

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5. Single Arm Wrist Curls With Overhead Grip – Kneel down next to a bench, and rest your right forearm on it using an overhand grip. You can use your left hand for support by holding down your right forehand (A). Start the curl with knuckles facing down. Raise your fist up and towards your body (B). Hold, then return to the start. On the next set, change sides.

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6. Hammer Curls – Stand with your feet shoulder-width apart, your knees bent slightly, and a dumbbell in each hand, palms are facing each other (A). Without moving your upper arms, bend at the elbows and bring the dumbbells towards your shoulders while keeping your palms facing each other (B). Pause, then return to the start.

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7. Single Arm Wrist Curls With Underhand Grip – Exactly the same as 13 above, but this time with an underhand grip. Start the curl from a bent wrist position (A, knuckles facing down). Raise your fist up and towards your body (B). Pause, then return to the start. On the next set, change sides.

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