Upper Body workout: One key reason most guys hit the gym, The race for big arms. Nearly every dude wants a bulging pair of biceps and defined triceps.
Working to get them is a challenge though since it’s not always just about a set of curls and diamond pushups. A variety of exercises can spark growth in your arms, like these eight from Ebenezer Samuel, our Men’s Health fitness editor. (And many more can be found in our Badass Arms Training Guide.)
For the EZ-bar skull crusher, start by lying on a bench and holding the EZ-bar right above your forehead with a somewhat close grip—your arms should be perpendicular to the floor. Lift the bar while keeping your upper arms still, flexing only from your elbows down. Then bring the bar back to your forehead, and repeat.
This move will make both your biceps and triceps burn. The decline EZ-bar skull crusher uses the same movements, except for the fact that you’re on a bench with a decline instead of one that’s flat. Do the EZ-bar curl standing upright with a slightly wider grip.
The rope pulldown works your triceps and can be done at any gym with a rope attachment and a pulley. Stand upright, and hold onto the ropes with both hands. Pull down and up, making sure your upper arms are stationary and only your forearms are moving.
Hammer curls using dumbbells (like these) will help you build those bigger biceps you’ve always wanted. Standing up straight, hold a dumbbell in each hand with your palms facing inward towards each other. Slowly lower your forearms down to your sides, hold for a second, bring them back up, hold for a second, and repeat.
You’ll perform banded pushups like normal pushups, but you’ll have a resistance band around your back and through each hand. The added resistance makes your muscles work that much harder. Hold each pushup at the bottom for an added challenge.
The close-grip bench press really targets your triceps instead of your chest muscles, forcing them to work overtime.
And the barbell curl will have your biceps feeling the burn as you hold for a second or two at the top and bottom of the exercise.