Arm Exercises: Build Muscle Fast

Add 2 Inches to Your Arms

Men's Health delivers the results you want in the time you have—with workouts from the world's top experts
By Myatt Murphy menshealth

Negative Chinup

  1. Set a bench under a chinup bar, step up on the bench, and grasp the bar using a shoulder-width, underhand grip. From the bench, jump up so that your chest is next to your hands, then cross your ankles behind you.
  2. Try to take 5 seconds to lower your body until your arms are straight. If that's too hard, lower yourself as slowly as you can. Jump up to the starting position and repeat.
  • 4-5
  • 5-6

This move has been excerpted fromThe Men's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Biceps, Core, Upper Back


  • Step 1

  • Step 2

  • Video

    Exercise Video
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