Men\'s Health Singapore - June 2017

TEXT

B.J. GADDOUR

PHOTO

123RF

ILLUSTRATIONS

STEVE SANFORD

PT FITNESS

CLOSE-GRIP CHIN-UP

A close grip shifts the load from

your lats to your biceps and

increases your range of motion,

making your biceps bulge.

Once you can do six reps, add

a weighted vest or dipping belt

with weight.

„ DO IT Hang from a bar, palms

facing you, hands 12cm apart. Pull

your chest to the bar, then lower

yourself. That’s one rep. Do three

to five sets of three to five reps,

resting one to two minutes

between sets.

BARBELL BICEPS CURL

This classic move is also great

for your core and upper back

because your body has to fight to

counterbalance the load.

„ DO IT Load a barbell and grab it

using an underhand, shoulder-width

grip. Curl the bar, pause, and lower it.

That’s one rep. For strength and size,

do three sets of six to eight reps,

taking three seconds to lower the

weight. For endurance, do 100 reps

(or as many as you can) with an

empty bar.

3-WAY BICEPS CURL

Changing your grip hits your muscle

from different angles, and two full

minutes under tension promotes

muscle growth.

„ DO IT Hold dumbbells at your

sides, palms in. Do each variation for

40 seconds: First, curl so your palms

face forward at the top. Then curl

with your palms facing each other.

Finally, turn your palms towards you

at the top (shown). Rest a minute.

Do this two to four times.

Great Guns

In 3 Moves

CLASSIC EXERCISES WITH SMART VARIATIONS:

BOOM! MASSIVE SIZE AND POWER.

S

Strong biceps aren’t

just for appearances

• they’re essential.
  Your biceps engage
  whenever you pull
  weight, like when
  you’re rowing
  (dumbbells or a boat)
  or deadlifting (with a
  barbell or a birdseed
  sack). Add these moves
  to your workout, then
  practice your fl exing.

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