MH coach Gus Vaz Tostes has put together a fast, arm-blasting session that leaves no muscle fibre in your biceps un-torn. You can fire it out whenever you’re pushed for time and feel like a pump, or use it as a finisher to a primary workout. Chest day, for example…

Get a handle on crushing the workout with his key points and then use his video guides to ensure your form is spot on.


When you’re isolating a muscle group such as the bicep, it’s important for you to challenge that muscle as much as possible. You want to change angles and that means changing your grip: supinated (with hands facing up), hammer grip (with hands facing each other) and pronated grip (with hands facing down). It works with pulling and pushing movements. But every time you change that hand position when you’re training your arms, you’re going to recruit different portions of the biceps.


The wrist flexion we’re going to be doing is for you forearms, which a lot of people neglect. Strong forearms are not just helpful for your grip and for showing off in a T-shirt, but if you spend a whole day typing, the muscles in your forearms are responsible for your fingers, so you won’t get tendinitis and repetitive strain issues from days spent on the laptop.


3-5 rounds is enough to challenge (read: damage) the fibres as much as possible. We’re working on pure hypertrophy here, so 8-12 reps provide the right amount of time under intense load for the results you’re after. Just make sure you rest well after each set. You want each set to be as good as the first, so don’t go until you feel ready!

1) Barbell Curl x 21 reps, 4 sets
7 bottom to half + 7 half to top + 7 full range

2) Seated Dumbbell Hammer Curl x 12 reps, 4 sets

3) Barbell Reverse Curl + Seated Wrist Flexion x 12 reps, 4 sets4x12 Reps

Headshot of Robert Hicks

Robert Hicks is the Executive Editor at Men’s Health UK. A Sport Science graduate and author of three fitness books published by Bloomsbury, Robert has written numerous articles on health, fitness and nutrition and created several documentaries, most notably Britain’s Steroid Epidemic and The Faces of Attempted Suicide. Robert has been working at Men’s Health UK for seven years.   

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