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

Barbell Curl

  1. Grab a barbell with an underhand, shoulder-width grip, and let it hang at arm's length in front your hips. Stand tall with your feet shoulder-width apart. 
  2. Without moving your upper arms, bend your elbows and curl the bar as high as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
  • 3-4
  • 8-10

This Move Works:

Biceps, Triceps


  • Step 1

  • Step 2

  • Video

    Exercise Video
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