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

Kneeling Single-Arm Curl

How to do it: Select a dumbbell you can curl for no more than 5 reps or 15 seconds. Hold it in your nondominant hand, palm in, and kneel. Keeping your elbow against your ribs, curl the weight, twisting your palm so it faces your shoulder at the top of the move. Do 3 reps a side as many times as you can in 5 minutes. Once you can go back and forth 10 times (30 total reps on each side), increase the weight.

How it works: Your biceps have two functions: to bend your elbows and supinate your forearms. Doing both with heavy weights and low reps leads to fast results. When you do these curls from a kneeling position, with the weight on one side, your obliques work overtime to keep you upright, giving you another way to target your core and biceps simultaneously.

Related: 25 Ways to Build Your Biceps

This Move Works:

Biceps


  • Step 1

  • Step 2

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