- Stand with your feet should-width apart and your hands around the inner grips, palms facing outward. Start with a fairly light weight that will let you curl the bar up toward your chest and back down 12 times with little stress. Add more weight and repeat 12 more times. Add more weight and do 8 to 10 reps and then a little more weight to pound out six to eight reps. Pause for a minute or two between each set.
- To work your biceps from three different angles in one quick set, start with a light weight on the curl bar and your hands outside the outer angled grips. Do 10 quick curls and then, without pausing, move your hands in on the outer grips and do 10 more curls, and then 10 more with your hands on the inner grips. To increase the blast, work your way back to your original position with three sets of 10 curls.
- Another way to work the outside of your bicep and your forearms is to perform the bicep curl, but with your palms facing down, so you see the backs of your hands coming toward you as you curl the bar upward. These can be a little more difficult than basic curls, so start with a lighter weight.
- Again keeping your hands in the reverse grip position on the inner grips, lift the bar so it's behind your head with your elbows pointing in front of you. Lift the bar up so that your arms straighten, but don't lock your elbows at the top of the lift. Do four sets, adding a little weight and subtracting the number of reps each time until your last few reps really have you straining. Keep your back straight throughout.
- Lie down on a bench with your hands on the inner grips in a reverse grip. With the curl bar above your face and your arms bent, lift the bar up by straightening your arms. Repeat for four sets to help build your triceps.
