M ADD 2 INCHES

TO YOUR ARMS
Our 2006 Men’s Health poster series
delivers the results you want
in the time you have— with workouts
from the world’s top experts.
This month: Build the perfect
pair of arms.
BY M YAT T M U R P H Y

YOUR GOAL: BIGGER ARMS

YOUR TIME : 24 MINUTES
Unless you can complete a set of five chinups and eight dips, you
should limit exercises that isolate your arms, such as biceps curls
and triceps extensions. “Your arms will grow best when you focus
on the basics,” says Kelly Baggett, a certified personal trainer
with the International Sports Sciences Association. The basics,

2006
he explains, are compound exercises—such as the chinup and
dip—that force you to move at more than one joint. These
movements allow you to use heavier weights than you would
with single-joint isolation exercises, while also training either

POSTER your chest or back. So don’t worry: By using these moves, you’ll
fully engage the muscles of your arms with each repetition,
and you’ll also shore up any weaknesses in the larger muscles

SERIES of your upper body.

If you can’t yet perform five chinups and eight dips, do
Workout A, on the other side of this poster, twice a week. When

BUILD
you’re able to complete a full complement of both exercises,
progress to Workout B, performing the routine once every
3 to 5 days for bigger arms—and a better total body.

A BETTER THE PAYOFF

FULLER BICEPS STRONGER A BIGGER

BODY
This routine places TRICEPS UPPER BODY
your arms in front Your triceps consist The chinup and
of you during some of three distinct bench press in this
arm curls and muscles—the workout develop
behind you or at lateral head, on your arms with help
your sides during the outside of the from your back and
others. Varying arm arm; the long head, chest, respectively.
positions builds the which provides The benefit: You’ll
biceps evenly. As a bulk; and the build a bigger and
result, you’ll raise medial head, which more balanced
your peak and build lies between the upper body to sup-
thickness through- other two. This plan port larger—and
out your arms. develops all three. stronger—arms.

Photographs by B E T H B I S C H O F F, grooming: Mia

POSTER_V2_mh1006.indd 1 9/1/06 2:10:14 PM

 2006 Poster Series Build a Better Body
A DD 2 INCHE S TO YOUR A RMS
BENCHMARK
OF SUCCESS
HOW
BIG ARE
YOUR
ARMS?
Since it requires only a
tape measure, finding the
circumference of your
arms is an excellent way
to gauge the effectiveness
of your arm workout.
Your arms may look
slightly larger after a
workout or meal, when
blood and water rush to
your muscles. So, for the
most accurate results,
take all your measure-
ments at the same time
of day, such as before
breakfast. Extend your
arm in front of you
(unflexed) and wrap a
measuring tape around
the largest portion of
your upper arm. Record
the circumference, then
measure your other arm.
TRACK
YOUR
PROGRESS
Record the total circum-
ference of both your arms
in the chart below. Then
follow this workout and
remeasure every 2 weeks.
Go to MensHealth.com/
poster to chart your
improvement and get
more exercise tips.
START [TOTAL INCHES]
WEEK 2
[TOTAL INCHES]
FINISH [TOTAL INCHES]
POSTER_V2_mh1006.indd 2
WORKOUT A
Do this workout if you can’t complete
five chinups and eight dips.
1A
NEGATIVE CHINUP
Set a bench under a chinup bar, then stand on
the bench and grasp the bar with an underhand
grip (palms facing you) and your hands about
shoulder-width apart. Give yourself a boost from
the bench so you don’t have to use much effort
to pull your chest up next to your hands. Slowly
lower yourself for a count of 6 seconds. Then hop
back up to the bar and repeat.
The plan: Perform five or six repetitions. Rest
for 90 seconds, then move to the next exercise.
A B
2A
CLOSE-GRIP BENCH
A B
PRESS
Lie faceup on a bench with your
feet flat on the floor. Grab the
bar with an overhand grip, your
hands shoulder-width apart.
Keeping your elbows tucked at
your sides, lower the bar to your
chest, then press the weight
overhead.
The plan: Perform six to
eight repetitions. Rest for 60
seconds, then move on to the
next exercise.
A B
A B
1B
NEGATIVE DIP
Grab parallel dip bars and use your legs to boost
yourself up so your arms are straight and all your
weight is resting on your hands. Keeping your
elbows tucked close to your body, slowly lower
yourself by bending your elbows for a count of 6
seconds. Your upper arms should be parallel to
the floor at the end of the move. Place your feet on
the floor to boost yourself back up and repeat.
The plan: Do five or six repetitions. Rest for 90
seconds, then perform a second set of negative
chinups (1A). Continue alternating between
exercises for a total of four or five sets of each
movement, resting for 90 seconds between sets.
4 3B
2B
BARBELL CURL
Stand holding a barbell in front of your thighs
with an underhand grip, your hands shoulder-
width apart. Keeping your back straight and your
elbows at your sides, slowly curl the bar up in a
semicircular motion until your forearms touch
your biceps. Pause, then slowly lower the bar
to about an inch in front of your thighs before
repeating the move.
The plan: Perform eight to 10 repetitions. Rest
for 60 seconds, then do a second set of close-grip
bench presses (2A). Alternate between exercises
for a total of three or four sets of each move,
resting for 60 seconds between sets.
WORKOUT B
Perform this workout when you’re able to
complete five chinups and eight dips.
1A
CHINUP
Grab a chinup bar with an underhand grip (palms
toward you), your hands about shoulder-width apart.
Pull yourself up until the bar is below your chin.
Squeeze your biceps at the top, then slowly lower
yourself until your arms are almost straight; keeping
a slight bend maintains tension on your biceps.
The plan: Do six to eight repetitions. (If you can do
more, ask a workout partner to place a dumbbell
between your feet.) Rest for 90 seconds, then move
to the close-grip bench press (1B) at right.
A B
2B
CABLE PREACHER CURL
Place a preacher-curl bench in front of a low-pulley
cable station. Attach a rope to the cable and grab
an end with each hand. Rest your upper arms on
the pad in front of you with your palms facing each
other. Keeping your back straight and your upper
arms pressed against the pad, bend your elbows to
curl the rope up toward your shoulders. Pause, then
slowly lower your arms to the starting position.
The plan: Do eight to 10 repetitions. Rest for
60 seconds, then perform a second set of the
dumbbell triceps extension (2A). Alternate
between exercises for a total of three sets of each,
resting for 60 seconds between sets.
A B
3A
CABLE INCLINE-BENCH TRICEPS E X TENSION
Attach a rope to a low-pulley cable and place an incline bench a couple of
feet in front of the pulley. Grab the rope and lie facedown on the bench with
your arms straight and beside your ears. Without moving your upper arms,
bend your elbows 90 degrees. Pause, then straighten your arms.
The plan: Do 12 to 15 reps. Rest 45 seconds, then go to the next exercise.
1B
CLOSE- GRIP BENCH
PRESS
Lie faceup on a bench with your feet
flat on the floor. Grab the bar with
A B
your hands shoulder-width apart.
Keeping your elbows tucked at your
sides, lower the bar to your chest,
then press the weight overhead. (See
the photos in Workout A, at left.)
The plan: Perform six to eight
repetitions. Rest for 90 seconds,
then do a second set of chinups
(1A). Continue alternating between
exercises for a total of four sets of
each move. Rest for 90 seconds
after each set.
2A WEIGHTS & MEASURES
DUMBBELL TRICEPS E X TENSION
Sit on a bench holding a heavy dumbbell in your right
95
hand. Extend your arm straight overhead with your
palm facing forward and place your left hand on your
right elbow for support. Without moving your upper
P ER C EN TAG E G R E AT ER C H A N C E
arm, lower the weight down in front of your face until O F D E AT H F O R O L D ER M EN
the end of the dumbbell touches the top of your chest. WITH SMALL AMOUNTS OF ARM
M U S C L E C O M PA R ED W I T H
Finish the set before repeating with your other arm. THOSE WITH L ARGE AMOUNTS
The plan: Do eight to 10 repetitions with each arm.
Rest for 60 seconds, then move to the next exercise.
26
Percentage of men who admit
to performing an excessive number
of exercises for their biceps while
ignoring their triceps
A B
67
PERCENTAGE OF MUSCLE
IN YOUR UPPER
ARMS MADE UP OF
YOUR TRICEPS
10
Pounds of muscle you’ll
need to build in order to add
an inch to the circumference
of your upper arms
CABLE SINGLE-ARM
CURL
Stand with your back to the weight
stack of a cable station and grab the
low-pulley handle with your right
hand. Step forward so your right
hand is a few inches behind you and
Grooming: Charlene Burris/Susan Price
your arm is straight. Keeping your
elbow in place, curl the handle up
until it reaches the side of your chest.
Pause, then slowly lower your arm.
The plan: Do 12 to 15 reps with each
arm. Rest for 45 seconds, then do a
second set of exercise 3A. Rest for
A B
another 45 seconds and do a second
set of this cable curl.
9/1/06 2:10:26 PM