Bigger biceps

Want to win every arm-wrestling contest? Use these tips for bulging biceps

Fresh from their exploits at the European Arm Wrestling Championships in Sweden last week, the British team are now in training for the national championships – taking place at the Lakeside Arena, Thurrock -– at the of August. “There’s also a novice event taking place in Lancashire on July 14th,” explains team president Neil Pickup. (For details visit

Us lesser mortals of course have to content ourselves with table-top grappling contests in the pub beer garden – but that doesn’t mean we can’t get a bit of training in to build those biceps and perfect our grip when working out either. For real wrestlers’ muscles – t-shirt bulging biceps – practise the following moves recommended by Ben Jones, personal trainer at Lifetime Health & Fitness ( “Biceps curls can build bulging arm muscles – as can whole body exercises such as pull ups, chin ups and rows.” says Jones. Ideally vary the bicep curls by doing a couple of sets with a straight bar bell, then two sets of hammer curls with dumbbells (palm facing upwards). And then, do two sets of reverse curl (palm facing downwards with overhand grip). “By doing these exercises, you are working the muscles in different ways by recruiting different fibres within the muscles.”

Words by Rob Kemp 


About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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