Arm workouts

Do you have 14 inch arms unflexed? I have some good news...

Do you have 14 inch arms UNFLEXED? I have good news!

We’ve all been there – trying to work out if we look like we ‘lift’ or not! The secret is – as we all know – huge arms (disclaimer: I may be exaggerating…) What I wanted to know was whether aiming for 14 inch arms when unflexed was a good goal for someone my height (5’7”). The answer was pretty compelling… At a glance… 14 inch arms when unflexed are significantly larger than the average adult male Whether this is considered ‘good’ will depend on your height, weight, bodyfat percentage as well as your perception of what you see 13 …

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11 BEST preacher curl alternatives

11 BEST preacher curl alternatives

When I first started working out from home there were TWO things I missed most from the commercial gym – the leg press and the preacher bench. You probably understand the leg press, but why did I miss the preacher so much?! Well I simply LOVED the way it isolated my inner bicep. At the end of each workout I’d rep out a few sets to failure on there – no cheating, no kipping – just a solid, awesome bicep pump.  Replicating that at home has been a personal crusade of mine ever since! Here are my top tips for …

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Hammer curls vs reverse curls: ULTIMATE guide

Hammer Curls vs Reverse Curls: ULTIMATE Guide

If you’re looking to hit a few curl variations in your workouts then it makes sense to consider hammer and reverse curls. Both of these variants offer something different to regular, bicep-dominant curl variations such as concentration or preacher curls while simultaneously being less fatiguing. This makes them awesome for cycling in with your existing arm work without adding too much extra time or stress to your workouts. Here’s what you need to know: At a glance… Both hammer and reverse curls are excellent exercises for arm growth Reverse curls are more focused on the forearm and lower upper-arm area …

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16 EZ bar curl alternatives for YOUR situation

16 EZ Bar curl alternatives for YOUR situation

The EZ curl bar gets a hard wrap – while it MAY be a ‘bro’ favourite it does bring to the table a pretty solid use-case for arm training.  But what if you CAN’T do an EZ curl and need an alternative? Well there are a TON of curl variations out there – but which one is right for you will depend on WHY you can’t do EZ bar curls. Lets run through the most common situations with a few alternatives to try for each. At a glance… Below are 16 epic EZ Bar curl alternatives to suit almost anyone …

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How to get bigger forearms at home

How to get bigger forearms at home: 2 Simple Ways

Forearms – simply the bit between your wrist and elbow. Not much to it, right? Well for some of us naturally skinny guys growing huge forearms can seem unachievable! Well worry no longer – I’ve got a couple of awesome methods you can follow to grow your forearms at home (even if you’re an ectomorph like me.) At a glance… There are over 20 muscles in your forearm! Consistently training for a few months will grow your arms Rope (or rock) climbing will grow your upper body muscles If you have weights try farmer walks, static holds and fat grips to target your forearms What is the forearm for? So …

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