Let's get straight to the heart of the matter. Arms aren't just another part of your physique. They're crucial to your credibility. You can squat, deadlift, or plank until you collapse, but when your grandmother, your little brother, or your potential new amour wants to know how much you've been "working out," they reach right for your sleeve—and you flex.
And why shouldn't you? Full, powerful upper arms and steely forearms aren't just there for opening jelly jars and giving crippling handshakes. They're the calling card of the undeniably ripped—the singular goal that drew most of us to pick up our first dumbbell, or to finally wander off the treadmill and into The Pit. This is where the "building" in bodybuilding begins.
If your arm workout hasn't changed since you were a spindly tween, you've got some serious catching up to do. This year's installment in ARM-ageddon, our annual salute to bis, tris, and forearms, is all about taking things up a notch. If your biceps are strong but not as thick or peaked as they should be, we've got the head-specific workouts you need. Weak grip holding back your big lifts? You're covered.
Are you a woman ready to drop the color-coded dumbbells and up the ante? Let Jen Jewell be your guide. And because it all began with eye-popping arms, we've got a classic workout from the deacon of the preacher bench, Larry Scott, who still packs world-class guns into his 70s!