Winter is a great time of year to be a meathead. You can load up on carbs and get skin splitting pumps because nobody will notice that you’ve added a layer of blubber to your normally rock hard abs until Memorial Day, and if you do gym life right you’ll lean out by then anyway.
It’s also the holidays which means plenty of extra calories from turkey, stuffing, ham, Christmas cookies, and fish (well if you’re Italian anyway) to boost your offseason gains.
And since it is the season to get swole, here are some unconventional exercises that will pack inches onto your arms.
Writing for T-Muscle, John Paul Catanzaro suggests that you grip a kettlebell by the cannonball part, and get to curling. The movement likely won’t work for reverse curls, but I’ve found you can also grip the kettlebell by the handle with the cannon ball sticking out away from your body to perform hammer curls. Whichever way you go, be prepared for a serious burn, and some serious gains.
The Zottman curl is performed with dumbbells and involves curling the weight, pausing at the top, and performing the eccentric (lowering) portion of a reverse curl – lowering the weight over 3 to 5 seconds. This will increase the amount of stress placed on the muscle as it works against gravity while lowering the weight.
Spider curls are a great move for the end of an arm workout. Once you’ve gotten your heavier biceps work out of the way, a few higher rep sets of spider curls will provide a serious pump and serve as an excellent finisher. The movement can be performed by standing on the ‘other side’ of a preacher bench and extending the arms over the pad, while curling in a strict manner.