Arm Exercises for Bigger Biceps

Rapid Gains, Slowly

Build more muscle and increase your overall strength with these slow-mo movements
By The Editors of Men's Health menshealth

Close-Grip Barbell Bench Press with Pauses

  1. Using an overhand grip that's a bit narrower than shoulder width, hold a barbell above your sternum with your arms straight.
  2. Lower the bar to your chest. Hold for 1 second. Press the bar halfway up. Hold for 1 second. Lower it again. Hold for 1 second. Straighten your arms. Hold for 1 second. That's 1 rep.

 

The Truth Behind 7 Muscle Myths

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This Move Works:

Biceps, Chest, Triceps


  • Step 1

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