Looking to build stop-in-your-tracks arms with 22-inch biceps that emulate Arnold's? You're going to have to put in the work. Start with one of Arnold's favorites: the curl. Sure, it might seem like your standard gym rat's go-to move but, when done correctly, it can isolate the biceps and lead to major gains.
If the barbell curls aren't enough to give you a stellar pump, the concentration curls will definitely target the outer head of your biceps and help build that epic peak.