Great Guns in 3 Moves


Hasan Variawa |

Classic exercises? Smart variations? Boom! Massive size and power. – By B.J Gaddour
Photograph Getty/Gallo Images – Illustrations by Steve Sanford

Strong biceps aren’t just for appearances – they’re essential. Your biceps engage whenever you pull weight, like when you’re rowing (dumbbells or a boat) or deadlifting (with a barbell or a birdseed sack). Add these moves to your workout; then practice your flexing.

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1. Close-Grip Chin-Up
A close grip shifts the load from lats to biceps, making your biceps bulge. Can do six reps? Add a weighted vest.
DO IT: Hang from a bar, palms facing you, hands 15cm apart. Pull your chest to the bar, then lower. That’s 1 rep. Do 3 to 5 sets of 3 to 5 reps; rest 1 to 2 minutes between sets.

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2. Barbell Biceps Curl
This classic move is also great for your core and upper back because your body has to fight to counterbalance the load.
DO IT: Grab a barbell in an underhand, shoulder-width grip. Curl, pause, and lower it. That’s 1 rep. For size, do 3 sets of 6 to 8 reps, taking 3 seconds to lower the weight.

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3. 3-Way Biceps Curl
Grip changes hit your muscle from different angles, and tension promotes muscle growth.
DO IT: Do each variation for 40 seconds each: curl so your palms face forward at the top, curl with your palms facing, and turn your palms towards you at the top (shown). Rest 1 minute. Do this 2 to 4 times.

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