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Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

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{headline}

Here's How NFL Player Colin Kaepernick Builds Strength

Here's How NFL Player Colin Kaepernick Builds Strength

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Training One Arm Will Reportedly Boost Muscle Growth In The Other

This 20-Minute Circuit Will Obliterate Your Arms

This 20-Minute Circuit Will Obliterate Your Arms

The Bicep Workout That Will Get Your Sleeves Bulging

The Bicep Workout That Will Get Your Sleeves Bulging

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Pump Up Your Arms And Chest With This 3-Step Pushup Series

Pump Up Your Arms And Chest With This 3-Step Pushup Series

Blast Your Biceps To Hell With This Brutal Arm Finisher

Blast Your Biceps To Hell With This Brutal Arm Finisher

Want Bigger Biceps? Freeze for More Growth

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Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

Build Massive Arms With This Double-Pump Curl

Build Massive Arms With This Double-Pump Curl

Got 10 Minutes? Blast Your Arms With This Dumbbell Workout

Got 10 Minutes? Blast Your Arms With This Dumbbell Workout

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

Build Last-Minute Muscle And Win The Race For Big Arms

Build Last-Minute Muscle And Win The Race For Big Arms

Olympic Legend Michael Klim Shares His Full-Body Backyard Workout

Olympic Legend Michael Klim Shares His Full-Body Backyard Workout

Inspired By Chris Noth's Guns, We Look At How To Build Bigger Arms After 40

Inspired By Chris Noth's Guns, We Look At How To Build Bigger Arms After 40

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  2. Fitness

15 Minute Arm-Strengthening Dumbbell Workout

Build strong, sleeve-filling upper body by nailing your form to target each muscle - by MH Staff
  • 09 Apr 2018
15 Minute Arm-Strengthening Dumbbell Workout
Getty Images

Triceps extension

Sit up straight and grab a dumbbell with both hands. Raise it above your head so it's vertical and in line with your spine. Brace your core and lower the weight behind your head until your forearms touch your biceps; then press back up to the start, keeping your upper arms stationary.

Perform 8-12 reps.

Men's Health UK
Men's Health UK

Wrist curl 

Sit with your knees 2ft apart and feet flat. Hold a dumbbell in each hand, palms up, and lean forwards so your forearms rest on your thighs and wrists hang over your knees. Using your wrists only, curl the weights up as high as possible. Now rotate to a palms-down position and bend your wrists up.

Do 12-15 each way.

Men's Health UK
Men's Health UK

Hammer curl

Sitting on the edge of a bench, hold a dumbbell in each hand, letting your arms hang by your sides. Keep your back straight and curl the weights up until your thumbs are near your shoulders. Squeeze, then lower. Now rotate your wrists so your palms face backwards and curl again.

Do 8-12 reps, alternating grips.

Men's Health UK
Men's Health UK

Cross-shoulder extension

Lie back on an incline bench and hold a light dumbbell over your head in your left hand, palms facing in. Support the arm with your right hand. Bend your left arm to lower the weight to your right shoulder; don't bend your wrists. Raise it back up.

Do 12 reps, then switch arms.

Men's Health UK
Men's Health UK

Standing scaption

Stand holding light dumbbells by your thighs with your palms facing each other. Keep your arms straight, then slowly raise them in front of you at eye level and point to the 10 o'clock and 2 o'clock positions. Slowly lower back down again. Do 8-12 reps to cap off your arm muscle.

Try this workout as part of a complete 28-day plan. 

Men's Health UK
Men's Health UK

This article originally appeared on Men's Health UK.

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