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

Pushup-Position Hammer Curl

How to do it: Grab a pair of dumbbells and assume a pushup position with your palms facing each other. Without moving your upper arm, curl the weight in your right hand toward your right shoulder. Lower it, and repeat with your left arm. Continue alternating right and left curls for 30 to 60 seconds. Add weight in subsequent workouts, but don't try to speed up the movement.

How it works: If you've done rows from a pushup position, this exercise will seem familiar. But by doing a curl instead of a row, you move the load farther from your center of gravity and base of support. Your core muscles, in turn, need to work harder to stabilize your spine, making this one of the best ab exercises you've probably never done.

Related: The Biceps Blaster

This Move Works:

Biceps


  • Step 1

  • Step 2

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