A visual reference guide to the cable and dumbbell moves that will trigger new growth in your biceps and triceps.
Eric and Ryan Johnson 1 / 7
1A) One-Arm Cable Biceps Pose
Attach a D-handle to the top pulley of a cable station. Stand away from the station so your arm is extended and curl the handle toward your ear—it will look like you’re doing a classic biceps pose. Twist your wrist as you curl as if you were trying to line your pinkie up with the back of your shoulder. Take two seconds to lower the weight and hold the top of each rep for three seconds.
Cross two facing cables and grasp the ends, one in each hand. Stand back to put tension on the cables. Bend your elbows 90 degrees and draw them back behind your body. Extend your elbows to lockout. Take two seconds to lower the weight and hold the top of each rep for three seconds.
Set up at a preacher curl bench with the top of the bench just beneath your armpits. Curl the bar, then take three seconds to extend your arms completely. Hold the bottom position one second. Increase the weight each set for the first three sets. Then back off but use a heavier load than you did for your first set of nine reps, and continue increasing the weight.
Set a bench to a 30-degree angle. Extend your arms overhead with palms facing each other and then bend your elbows and lower the weights behind your head. Take three seconds to lower the weight. Increase the weight each set for the first three sets. Then back off but use a heavier load than you did for your first set of nine reps, and continue increasing the weight.
Use a dual cable station and hold the end of a cable in each hand. Stand back to put tension on the cables and bend your hips back until your torso is parallel to the floor. Keep your lower back flat and your chest up. Extend your elbows to drive the cables straight back behind you. Take three seconds to lower the weight and hold the bottom position for two seconds. Explosively extend your elbows on each rep.
Turn away from the station and hold the rope behind your head. Explosively extend your elbows overhead. Take three seconds to lower the weight and hold the bottom position two seconds. Hold the last rep of each set 15 seconds in the stretched (elbows bent) position.
Set an adjustable bench to a 60-degree angle and lie back against it with a dumbbell in each hand. Keeping your elbows tight to your sides, curl the weights and squeeze your biceps at the top. Take two seconds to lower the weight on each rep and hold the bottom position for one second. Use a weight you can get only 15 reps with and do as many sets as it takes to get to 75 total reps, resting as needed between sets.