Arm Exercises for Bigger Biceps
Rapid Gains, Slowly
Close-Grip Barbell Bench Press with Pauses
- Using an overhand grip that's a bit narrower than shoulder width, hold a barbell above your sternum with your arms straight.
- 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.
This Move Works:
Biceps, Chest, Triceps