ARM YOURSELF

Double Reps for Great Guns

Big, bulging biceps, terrific triceps and steel-cord forearms. Rarely will a weightroom devotee be seen not building up his arms. Dumbbells are used exclusively in this session, with two exercises for each arm area. It’s best to do one exercise each for biceps, triceps and forearms, then take a short break and perform the second set.

Photography by Jason Ellis

Double-Arm Front Curls
Stand grasping dumbbells palms in at sides. Proceed to curl both arms up, turning the wrists so palms face back at the top. Pause, then return to starting position. Perform 10 repetitions.

Alternate Front Curls
Stand grasping dumbbells palms in at sides. Proceed to curl one arm up, twisting the wrist so it faces back at the top. Pause, then return to starting position as the other arm does a repetition. Perform 10 alternating repetitions with each 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.

Kickbacks
Grasping a dumbbell palm in with the right hand, bend over, place the left hand on the left knee and bend the right arm at a 90-degree angle. Proceed to extend the weight behind you until the arm is straight. Pause, then return to starting position. Perform 10 repetitions, then switch the weight to the left hand for
another set.

Double-Arm Hammer Curls
Stand grasping dumbbells palms in at sides. Proceed to curl both arms up, keeping wrists palms in. Pause, then return to starting position. Perform 10 repetitions.

Alternate Hammer Curls
Stand grasping dumbbells palms in at sides. Proceed to curl one arm up, keeping the wrist palm in. Pause, then return to starting position as the other arm does a repetition. Perform 10 alternating repetitions with each arm.