The Biceps Blaster

Your biceps muscles are composed of both fast-twitch and slowtwitch muscle fibers. So the key to
maximizing arm size is to make sure you work all of these fibers. Try this three-move routine twice a
week for 4 weeks. It hits your fast-twitch fibers with heavy weights and low repetitions, a
combination of your fast-and slow-twitch fibers with medium weights and repetitions, and your
slow-twitch fibers with light weights and high repetitions. You'll perform the first exercise with your
arms in front of your body, the second with your arms in line with your body, and the third with your
arms behind your body—to help hit the entire complex of fibers that make up your biceps.

The Biceps Blaster

Exercise Sets Reps Rest Duration
1A. Incline 2 6 0s N/A
Offset-Thumb
Dumbbell Curl
1B. Standing 2 12 0s N/A
Dumbbell Curl
1C. Decline 2 25 2m N/A
Hammer Curl
 The Biceps Blaster
The Biceps Blaster

1. Incline Offset-Thumb Dumbbell 2. Standing Dumbbell Curl

Curl

Sets Reps Rest Duration

Sets Reps Rest Duration 2 12 0s N/A
2 6 0s N/A

3. Decline Hammer Curl

Sets Reps Rest Duration

2 25 2m N/A
 The Biceps Blaster
The Biceps Blaster
Incline Offset-Thumb Dumbbell Curl

Step A Step B

Grab a pair of dumbbells with an
offset-thumb grip, your palms facing
forward and each thumb touching the
outside head of the dumbbell.
Lie faceup on a bench that's set to a
45-degree incline.
Let the dumbbells hang at arm’s length.
Lying on an incline causes your arms to
hang behind your body, which
emphasizes the long head of your biceps
brachii to a greater degree.
Without moving your upper arms and
keeping your chest up, bend your
elbows and curl the dumbbells as close
to your shoulders as you can.
Pause, then slowly lower the weights
back to the starting position.
Each time you return to the starting
position, completely straighten your
arms.
 The Biceps Blaster
The Biceps Blaster
Standing Dumbbell Curl

Step A Step B

Grab a pair of dumbbells and let them
hang at arm's length next to your sides.
Turn your arms so that your palms face
forward.
Stand as tall as you can and set your
feet shoulder-width apart.
Without moving your upper arms, bend
your elbows and curl the dumbbells as
close to your shoulders as you can.
Pause, then slowly lower the weights
back to the starting position.
Each time you return to the starting
position, completely straighten your
arms.
 The Biceps Blaster
The Biceps Blaster
Decline Hammer Curl

Step A Step B

Grab a pair of dumbbells and lie with

your chest against a bench that's set to
a 45-degree incline.
Let the dumbbells hang at arm’s length,
your palms facing each other.
This position causes your arms to hang
in front of your body, placing more
emphasis on your brachialis.
Without moving your upper arms, bend
your elbows and curl the dumbbells as
close to your shoulders as you can.
Pause, then slowly lower the weights
back to the starting position.
Each time you return to the starting
position, completely straighten your
arms.

For more workouts, go to http://www.menshealth.com/workout-center

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