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

Split-Jack Curl

How to do it: Hold a pair of dumbbells at your sides, palms in, feet hip-width apart. Jump into a split stance—left leg forward—while curling the weights to your shoulders. Return to the starting position and repeat, landing with your right leg forward. Continue for 20 seconds or 10 reps. To make it harder, drop into a lunge as you land. For a fast, 4-minute cardio workout, rest 10 seconds after each set and do 8 sets.

How it works: With lighter weights, it's a good cardio drill that works your biceps. With heavier weights, it's a killer power-training exercise. The deeper you sink into a lunge and the faster you jump out of it, the more you target your fast-twitch muscle fibers. They're the biggest and strongest, and they have the greatest potential for growth.

Related: 15 New Muscle Builders



This Move Works:

Biceps


  • Step 1

  • Step 2

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