Adding Quality Muscle

It may be cheesy but it still brings a smile to every tight-vested gym goer’s face: “Sun’s out, guns out” is a saying that will live long and prosper, so let’s give credit where it’s due.

- Tasha Pienaar

One of the most desired muscles to have for any man are biceps. The feeling of your sleeves constricting the blood flow to your forearms is an aspiration of most men, and the crux of many female fantasies too. Here’s how to build your biceps, in a way that will make even Arnie himself shed a tear of pride.

EZ Bar Curls

This exercise hits both heads of the bicep if done properly. Don’t swing the bar back and forth using your hips as a pendulum. Stand with your feet shoulder width apart, knees soft and elbows to your side. Start with your grip palms up (supinated) on the inner part of the bar, almost making a “v” shape. Push out half of your required rep range making sure that your elbows stay put and that your wrists don’t compensate, so if you find yourself struggling then you need to drop to a lower weight. Immediately after completing your first half of your reps, shift your grip to the wider part of the bar and finish your second half.

Spider Curls