SUPPORTED SPIDER ROW
3 SETS OF 15 REPS
Your journey to bigger arms begins on the bench. As well as working your biceps, this move will strengthen your lats and traps, creating a solid base for the upper-body moves to come.
Set a bench at a 45-degree angle and lie with your chest against the top of it.
Begin with the bar in a dead hang, palms facing behind you, and bend your arms slightly (A). Draw your shoulder blades together to row the bar up (B). Try not to lift your chest off the bench – that’s cheating.
5 SETS OF 8 REPS
This starts off like your regular bench press, but stretches your triceps a little further for greater shirt-straining gains.
Lie on a flat bench and hold a loaded bar with your palms forward, just narrower than shoulder width. Bend your elbows to (carefully) lower the barbell towards your forehead, then push the bar down your body to the bottom of your ribcage (A). Exhale as you extend your arms back up (B).
3 SETS OF 20 REPS
You might be familiar with this move as a back-building staple, but going heavy on your rows places serious demand on your biceps, too.
Grab the barbell with palms facing your legs, bend your knees and hinge forward at the hips until you feel a slight stretch in your hamstrings. Brace your core and row the bar up to the bottom of your ribcage (A), squeezing your shoulder blades at the top. Lower back to a dead hang (B) and repeat the row.
EZ STANDING WRIST CURL
3 SETS OF 20 REPS
Standing tall, hold an EZ bar (the zigzag one) in front of you using a narrow grip – palms facing up and elbows bent (A). Keeping your arms as still as possible, curl your wrists up towards your body until you feel the strain in your forearms (B), then slowly lower.
You’re working the main flexor muscle involved in finger strength, earning you a vice-like grip for the bigger lifts… and a crushing handshake for good measure.
By: James Stark, illustrations: Zemour S.H.