20Apr

How to Add 3 Inches to Your Arms, from An Expert Bodybuilder and Strength Coach

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With just 3 moves, you can finally win the arms race.

By Scarlett Wrench | Apr 20, 2022

Not all resolutions have to be worthy. This is the year you’ll finally win the arms race, thanks to trainer, fitness model and possessor of very sizeable guns Shaun Stafford.

“Switch your focus from your biceps to your triceps,” says Stafford. “The backs of your arms make up 60% of the total musculature.” Add these moves to your existing upper-body programme to test as many fibres as possible.

Let’s get sleeve-poppin’.

Standing Rope Push-Down

1. Standing Rope Push-Down, 4 sets of 8-10 reps

“This superset hits your tris from multiple angles,” says Stafford. Set up a rope attachment on a high pulley and face towards it. Grip the rope and keep your elbows close to your sides as you fully extend your arms, finishing with your palms down. Complete your reps, then move on to the next move with no rest.

Overhead Rope Extension

2. Overhead Rope Extension, 4 sets of 8-10 reps

Face away from the pulley, gripping the rope behind you with high elbows. Extend your arms upward, squeezing the triceps. “This also works the muscles that stabilise your shoulders, which will benefit your all-round gym game,” says Stafford.

Rest for 90 seconds, then go back to the push-downs for the next set.

EZ Bar Reverse Curl

3. EZ Bar Reverse Curl, 3 sets of 12-15 reps

“Hitting a few biceps curls might get you jacked, but adding a reverse curl at the end of your routine targets different fibres to add depth to your arms,” says Stafford. Grip the bar with your palms down and elbows at your sides. Squeeze the bar up through a full range, then lower.

Rest for 60 seconds between sets.

Via Men’s Health

Scarlett Wrench is the Features Editor at Men’s Health and she specialises in food and nutrition, mental health, science and tech. By night, she hosts and produces live events for storytelling club Spark London. Follow @ScarlettWrench



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