Seven Minute Solution to Bigger Biceps - The Next Generation of Fitness

The 7-minute solution: your simple fix for fast gains. This month: biceps

Men's Fitness, August, 2004 by Cameron McGarr

You might think an oversize rubber band and a hand towel sound like prosecution exhibits in a locker-room hazing trial. But throw in a dumbbell, and these items join forces to rejuvenate lagging arms. Here's how: First you'll need that rubber band--try the Mini Flex Band ($10@elitefts.com) or you could use a bungee cord. Hook one end of the band around your foot and the other end around the dumbbell.

Then loop the towel around the dumbbell handle and grab both ends of the towel in one hand. Now perform a standing dumbbell curl. The band increases the resistance of the weight as you curl it, making the lift harder where it's typically easiest. The towel's thickness forces you to recruit a greater number of muscle fibers. Together, they'll stimulate new growth. Do eight reps for each arm, then rest 60 seconds. That's one set. Repeat 1-2 times for a total of 2-3 sets.

Cameron McGarr, C.S.C.S., is a strength coach at Result-Fitness in Santa Clarita, Calif.