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

Resistance Band Jumping-Jack Hammer Curl

How to do it: Stand with your feet together and centered on a looped resistance band, holding the top of the band with your palms facing each other. Curl the band toward your shoulders and jump out with both feet. Reverse the move to return to the starting position. Repeat for 20 seconds or 10 total reps. Do 8 sets, resting for 10 seconds between them. You can mix it up by alternating sets of curls and overhead presses (4 sets of each).

How it works: Jumping out against the band targets the hip muscles that provide stability during lunges and squats but that are rarely worked directly. Strengthening these muscles can improve the appearance of your lower body while also protecting your knees. Oh, and your biceps will get some work as well.

Related: 6 Muscles You Can’t Ignore


This Move Works:

Biceps


  • Step 1

  • Step 2

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