ShortList magazine

Three steps to bulk up your biceps

Matt Hussey

While we all pretend to hit the gym for a well balanced workout, we know what we’re really after: biceps, and big ones.  With the sun starting to make an overdue appearance, now’s the right time to focus on filling out your t-shirt with confidence.  Luckily, training expert Spencer McGawley knows exactly how to create your very own gun show.

1.    Barbell basics:

“This works the lower layer of the bicep, the brachialis.  Stabding up, take a barbell and turn it 90 degrees, so your palms are facing inwards, and lift.  For building size, you’re looking for a weight at which you’ll strruggle to complete 10-12 repeitions.  Aim for three sets of these”

2.    Pull-up perfection

When yoou do pull-ups, you’re actually getting two exercises for the price of one, as you work your bicep going up, and your tricep coming down.  “Using a bar or rings, grip with your hands six inches wider thahn your shoulders and lift slowly, then return to the starting position with the same controlled movement.  Again, aiom for three sets of 10.  This will work the whole arm.”

3.    Handstand to the next level

“Stand facing a wall, go into a handstand, then drop slowly till your head is touching the floor, then push back up to the starting position.  This works your entire body as well as your biceps and triceps.  To start with, try two or three repetiitions in sets of three.  If you can manage to do 10 of these, you’ll be the strongest main in the gym”.

For more bicep-busting tips, visit spencerjmcgawley.com