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Pump Up Your Arms in 10 Minutes Flat


Instead of a pair of dumbbells or a barbell, you’ll grab a band for the curl and a kettlebell for the kickback.

The reason: Muscles adapt quickly to exercise, so even the smallest tweak to a movement—like switching the implement—can accelerate growth and build strength throughout your arms, says Men’s Health Fitness Director B.J. Gaddour.

The band creates constant tension throughout the curl, recruiting more muscle fibers in your biceps than iron. And the kettlebell—which you’ll hold by the bell, not the handle—will challenge your triceps and your grip, says Gaddour.

Watch the video above to see him perform the exercises. Then give it a shot. Your arms may never want to go back to the dumbbell or barbell again.

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