Goal: Huge Pipes Fast
You already know basic curls and tricep routines. Add these overlooked, bulk-building arm carvers and you’ll be busting out of your sleeves.
Sit on an incline bench holding a dumbbell in each hand with arms hanging down. Keeping upper arms straight, curl up, squeezing biceps at top, then slowly return to start position. The key is to use only your biceps. If your neck or shoulders are swinging, or if your arms rip off, the weight’s too heavy. Do three sets of 8–10 reps.
High Arm Cable Curls
Standing with feet shoulder width apart, grab the upper cable pulleys (stirrup handle) on each side station. Curl the handle up and over, toward your dome. Hold at full curl and shout,“Kneel before Zod!” then slowly release. Do three sets of 8–10 reps.
Walk back resistance bands until taut. Stand with feet shoulder width apart and bend over with a flat back, facing floor. With elbows tight at your sides, pull back and straighten arms. Hold. Slowly return to start. If the band slips out of your hand and stripes your face, mask your shriek as a last-rep grunt: “One hundred!” Do three 30-second sets, as many reps as you can. Try to beat your number each set.