Want to bulk up your biceps in no time? We have the moves for you
On the perfect body wish list, the solid six-pack is usually followed closely by Arnie-like arms. To achieve both, a hard and fast regime of compound moves is a must.
However, with regard to building up your arm musculature, more specific work is also vital.
“While it’s true that compound exercises do work your arms to some degree, the addition of direct work to a decent muscle-building routine can often make a big difference to your rate of growth,” says PT Christian Finn.
Use his simple four-move arm-blitzing workout to pile on lean muscle.
Phase 1
Do 3 sets of 6 reps of each exercise. Perform the moves in pairs as a superset, taking no rest in between performing a set of each move.
For example, do 6 standing dumbbell curls followed immediately by 6 tricep dips. That’s one set of each move. Rest for two minutes, then embark upon your next superset until you have done three sets of every move.
Phase 2
The second phase of the workout, to be performed immediately after phase 1, is designed to create fatigue in the muscles.
Perform five sets of five reps for all exercises, with 45-60 seconds rest between each set.
1. Standing dumbbell curls
Hold a pair of dumbbells and stand, feet together, with them by your side. Your palms should face forwards as you curl the dumbbells up towards your shoulders. Squeeze the biceps hard, then lower your arms to the starting position.
Take hold of the parallel bars. Keep your body as upright as possible (leaning forward moves the emphasis to the chest) and slowly lower yourself down while facing forward. Keep going until your elbows are roughly at shoulder level. Raise your body back to the starting position by straightening your arms.
3. Incline curls
Set a bench at a 45-degree incline. Sit on the bench, pick up the dumbbells and lie back. With your arms hanging down vertically and palms facing forwards, curl both dumbbells up towards your shoulders while keeping your elbows fixed. Again, squeeze your biceps, then slowly lower back to the starting position.
4. Tricep press-downs
From a standing position, use the rope extension of a cable machine at midriff height, hands slightly narrower than shoulder width. Keeping your elbows tucked in, reverse curl the rope down to your thighs. Return to the starting position by bending your elbows back up until your forearms are roughly parallel to the floor once again.
Other news
Do not miss
