How To Target Your Biceps And Triceps With This Challenging Arm Circuit To Bulk Up Your Arms

One key reason most guys hit the gym: The race for big arms. Nearly every dude wants a bulging pair of biceps and defined triceps.

Working to get them is a challenge though since it’s not always just about a set of curls and diamond pushups. A variety of exercises can spark growth in your arms, like these eight from Ebenezer Samuel, our Men’s Health fitness editor. (And many more can be found in our Badass Arms Training Guide.)

For the EZ-bar skull crusher, start by lying on a bench and holding the EZ-bar right above your forehead with a somewhat close grip—your arms should be perpendicular to the floor. Lift the bar while keeping your upper arms still, flexing only from your elbows down. Then bring the bar back to your forehead, and repeat. This move will make both your biceps and triceps burn. The decline EZ-bar skull crusher uses the same movements, except for the fact that you’re on a bench with a decline instead of one that’s flat. Do the EZ-bar curl standing upright with a slightly wider grip.


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