Muscle Building Workout

Bump Up Your Biceps

Bored by the classic bicep curl? Build bigger arms with these new moves
By B. J. Gaddour, CSCS menshealth

Squat Concentration Curl

How to do it: Hold a pair of light dumbbells (10 to 15 pounds) and stand with your feet about shoulder-width apart and your toes pointed out slightly. Push your hips back and squat until your thighs are parallel to the floor. Keeping your weight on your heels, your elbows pressed against your inner thighs, and your palms facing each other, curl and lower the weights for 30 to 60 seconds. Do it one arm at a time to add an element of instability and increase the challenge to your core.

How it works: Sitting at a desk most of the day closes your hips, which can strain muscles in your thighs and lower back. This move forces your thighs out and opens up your hips. Pressing your upper arms against your thighs keeps the movement at your elbows, preventing other muscles from assisting.

Related: Gain a Pound of Muscle Every Week

This Move Works:

Biceps


  • Step 1

  • Step 2

  • Step 3

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