Build Bigger Arms: Faster!
You probably already know that there’s no magic formula for bigger and better biceps and triceps. Yes, you have to work for it, but there are ways to pump up in less time than you might think. With the right moves, you can build bulging arms in just two workouts a week.
A Bigger, Better, Faster Workout: The Moves
Bigger Arms: Hammer Curl
For biceps that beg to be displayed in short sleeves, start with a hammer curl. Hold dumbbells so they face your outer thighs. Exhale and bend the elbows, raising the dumbbells until their tips nearly reach your shoulders. Inhale and lower slowly. To see results, men should hit each muscle group with 3-4 different exercises, twice a week, says conditioning specialist Neal I. Pire, MA, CSCS.