Must Try Moves for... BICEPS

Want show-off arms? These three unique moves used by IFBB pros Nicole Moneer Guerrero, Erin Stern, and Fiona Harris will sculpt and firm your biceps, fast!

January 14, 2013

Nicole Moneer Biceps

SECRET WEAPON: Plyometric Barbell curl

WHY IT’S A HIT: “This move targets the biceps brachii and brachialis, along with the muscles in your forearm. Use this exercise last in your workout to really fatigue your biceps.”

• Stand holding a barbell with an underhand grip, 
arms extended.

• Keep your abs tight, chest up, and head straight.

• Keeping your elbows tight to your sides, curl the 
bar up toward your shoulders and gently toss it 
upward as you release your hands.

• Catch the bar on the negative (lowering) phase, 
then slowly return to the start position.