Great Guns in 3 Moves
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.
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.
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.
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.