This part of the 8×8 program is brought to you by the Chippendales, coming to a workout near you! Just kidding — we’re going to build those pecs and biceps and make you, yes, you, look better than the average Chippendale stripper. (Program results may vary.)

Another day, another back and bis workout. This one includes one of my favorite pulldown variations: Alternating Hammer Strength Pulldowns. You can do it from a stretched position or from a fully contracted position. Click to find out which one I chose and watch me do it in action.

No, hammer curls and pushdowns probably aren’t going to add 50 pounds to your bench, but they very well might keep your elbows healthy enough so that you can train consistently. And getting arms big enough to bust through shirtsleeves is fun.

There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.

A very simple four-week training block to put some size on your arms, help stabilize your basic lifts and increase overall strength.

Is this “natural” supplement used to reduce blood lipids all it’s cracked up to be?

Scott Stevenson performs a mechanical drop set of dumbbell curls

Matt Kroc training arms 2 weeks out from NPC Mich State Championships

Do you need to focus on bicep work while training for Strongman?

Not every expert will agree on what to do in the weight room.

Fat bar chain push ups.

John’s workouts are taking my physique to a whole new level.

Nobody said this was easy.

They will help improve your lockout strength in the deadlift.

Video demonstration of the palms forward dumbbell curl.

Video demonstration of the Fat Barbell Curl

Video Demonstration of Spud Strap Face Curl

Bicep Face Curls

Drag Curls

Seated Barbell Curl

Video demonstration of Fat Zig Zag Bar Curls.

Video demonstration of Rope Curls.

Multiple Pull Up Variation Video

Pull ups and push ups are critical in our workouts, especially our combative athletes.

I’m not sure what to do with this exercise except to say that this will definitely increase your “cool” quotient (CQ) with fellow gym-goers.

So what’s the deal with all these exercises for biceps?

If I’m not mistaken the incline DB curl was one of the staples in Arnold’s arm training.

This is a great way to incorporate grip work into your bicep curls.

Exercise can be done while standing or on a preacher curl bench.

This is a great movement to help prevent elbow, pec and shoulder tendon injuries.

Exercise can be done while standing or on a preacher curl bench.

This is my kind of curl.

This madness HAS to stop!

Well here it is. The final straw.

Harboring unlawful weapons.

The Ocular Organ/Muscle connection; Wendler Principle #1

I didn’t know where to put this gem.

The lifter will perform a bent over row and hip extension movement with multiple plates.

Chins, what can we say about them?

Things completely wrong with these pictures: 527

I don’t think so.

Ensure tension on strap at start

This movement is not just for biceps.

Two athletes/teammates stand facing each other on one side of the collar of an olympic bar loaded with an appropriate weight

Grip Strength – Levering

Building Grip strength in open hand position while creating stabilization in the wrist

If you need any technique advice on this exercise, God help your soul.

Just when you think you’ve seen it all, someone comes out with another curl bar.

Do you ever do an exercise and then think to yourself, “What the hell was I doing?”

I’m not a big fan of curls. In fact, I can count on my back hairs how many reps I’ve done over my lifetime.

To do this exercise, anchor two bands to either side of the rack and run them through your belt.

Every day you can go into a weight room anywhere in the country and two things will be certain