Great Guns!

Exercises to Power Up
Bi’s, Tri’s & Forearms

Other than abdominals, no muscle group is as visually impressive as a set of powerful arms. Steel-cord forearms, bulging biceps and rock-hard triceps warn of the strength within. And the fact is, they’re a heck of a lot easier to perfect than midsection muscles. No diet is required, no cardio sessions, just plain old pig-iron lifting. Even easier are the exercises. This simple set of maneuvers utilizes dumbbells. You should have them available at home when you can’t get to the gym.

Photography by Jason Ellis


BICEPS
Twist Curls
Stand grasping dumbbells palms back against thighs. Proceed to curl weights up, twisting wrists so they face back at the top. Pause, then lower to starting position. Perform 10 repetitions.


TRICEPS
Double-Arm Rear Curls
Stand grasping a dumbbell overhead with both hands. Proceed to lower it behind the head. Pause, then return to starting position. Perform 10 repetitions.


TRICEPS
Single-Arm Rear Curls
Stand grasping a dumbbell overhead in the right hand. Proceed to lower it behind the head. Pause, then return to starting position. Perform 10 repetitions, then switch the weight to the left hand for another set.



FOREARMS
Hammer Curls
Stand grasping dumbbells palms in at sides. Proceed to curl the left arm up until at a 90-degree angle, keeping the palm facing in. Pause, then lower and next curl the right arm up. Perform 10 alternating curls with each arm.


BICEPS
Front Curls
Stand grasping dumbbells palms in at sides. Proceed to curl the left arm up until at a 90-degree angle, twisting the palm to face up. Pause, then lower and next curl the right arm up. Perform 10 alternating curls with each arm.


FOREARMS
Straight-Arm Raises
Stand grasping dumbbells palms in at sides. Proceed to raise the straight left arm up until parallel to the ground. Pause, then lower and next raise the right arm up. Perform 10 alternating raises with each arm.


BICEPS
Side Curls
Stand grasping dumbbells palms in at sides. Proceed to curl the left arm up to the side until at a 90-degree angle, twisting the palm to face up. Pause, then lower and next curl the right arm up. Perform 10 alternating curls with each arm.