ARM YOURSELF

A balanced workout pays plenty of attention to the biceps-indirectly. For instance, your back is the primary mover for chinups and rows, but your arms assist in each movement. Use an underhand grip and keep your hands narrower than shoulder width in these exercises so your biceps are forced to work even harder. For an extra biceps boost, add the Zottman curl to your workout. This classic exercise works the biceps and its major supportive muscles, including the female-favorite forearm muscle.

ZOTTMAN CURL

Grab a pair of dumbbells that are 5 to 10 pounds lighter that you would normally use to curl for 12 repetitions. Lie faceup on a 45 degree incline bench and hold the weights at your sides with an underhand grip (palms facing forward).
Curl the weights toward your shoulders.
Rotate your wrists at the top of the movement so your palms are facedown.
Lower the weights and turn your wrists at the bottom of the move to return to an underhand grip. Continue rotating and curling to three or four sets of six to eight reps.
(Men’s health, June, 2006)