6 Simple Exercises For Bigger Arms

Our simple guide to sculpting your guns in time for beach season

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Although jokes about bicep bros are still plentiful, a lot of men could learn a thing or two from them about properly training their beach muscles.

Fortunately, help is at hand in the form of Harry Jameson, Esquire's resident personal training and fitness expert, who is here to walk you through the simple workouts that will have your biceps striking fear into the hearts of lesser men come beach time. 

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Don't Neglect Your Triceps

The thing to remember first, Harry says, is that working your triceps is just as important as working your biceps. Forget about that "two tickets to the gun show" Anchorman scene for a second. Bicep curls alone are not enough to get great arms. 

With that in mind, Harry suggests doing "super sets" every time you work your arms, which means for every bicep exercise you perform, you include a tricep one in return. This maintains balance and will make your arms look bigger in the long run.

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Super Set 1

Perform 3-4 sets of 8-12 reps of each exercise.

For your first bicep exercise, Harry recommends a bicep curl with a bar on a cable machine, instead of a traditional dumbbell. This will allow you to place more control as you contract your muscles on the way up and stay nice and slow on the descent.

For the tricep part of this super set, stick with the cable machine for now, but switch to a tricep pushdown. The same rules apply with speed, and remember not to let your elbows splay at the sides.

Super Set 2

Perform 3-4 sets of 8-12 reps of each exercise.

For your second bicep exercise, Harry suggests a standing barbell bicep curl. Make sure you engage your core and don't throw your back into the weight. It's better to drop a few Kg than to risk an avoidable injury.

For the tricep portion of this set, perform a narrow grip bench press. As Harry says, "The wider the grip the more it works your chest, the closer the grip, the more the exercise works your triceps."

Super Set 3

Perform 3-4 sets of 8-12 reps of each exercise. This one's a bit trickier, so feel free to shave off some reps as you see fit.

For the final set on your journey towards the biggest arms on the beach (maybe), Harry wants you to focus entirely on using your own bodyweight. 

For your biceps, perform a reverse grip pull-up. This stance will put more focus on your biceps, as opposed to your back, although you'll still be getting plenty of work on that too.

And for the tricep exercise, perform a classic diamond press-up. Adopt a normal press-up position, but instead of having your hands shoulder width apart, have your hands make a diamond shape beneath you, before dropping your chest slowly to the ground, being sure not to let  those elbows point outwards too much.

Some Final Things To Remember

Harry says, "Try and perform all three super sets in one workout, and - if you really want to grow your biceps and look like a legend in that festival vest (no one ever does) -  try and fit this workout in three times a week. But be sure to give your arms at least 36 hours rest after each visit. You don't want to hamper your progress by over training. "

And finally, although it might seem a bit cringeworthy, Harry recommends keeping a tab on whether your biceps are actually growing by measuring them. 

Every two weeks have a friend who can keep a straight face use a tape measurer when you're tensing. At least you'll know for certain whether the routine is working for you.

Best of luck for beach season.