Guns, pythons, cannons, pipes — the nicknames are numerous and they all refer the same thing: massive arms. With a well-rounded strength program, you’ll have no trouble getting two tickets of your own gun show. Here we have assembled one of the best workouts for men to work their biceps. Do this for a month or two and then change things us. Done right, you’ll stretch the arm holes of your t-shirts. Even better, you’ll never have to tolerate another “Hey, is there a string hanging from your shirt?” jokes again.
Barbell Curl
These are a must. Legendary American strongman Bill Kazmier has been rumored to cheat curl 315 lbs. for 5 reps (a cheat curls is where you use your body and momentum to curl the weight). You won’t do that much weight, and that’s okay. But doing strict barbell biceps curls on the regular will help your biceps balloon.
How to do it
1. Grab a barbell bar with shoulder-width, underhand grip.
2. Keep your elbows pinned to your sides as you curl the bar until it touches your shoulder.
3. Exhale as you slowly lower the bar in a controlled manner until your arms are straight.
Using a 3/1/3 tempo (three seconds up, pause for one second, three seconds on the lower phase), do one set of 5-8, and then two more sets for 10-15 reps.
*If you have elbow pain, experiment with where you grip the bar.
