6 Moves That Are More Effective Than Bicep Curls

Every gym has at least one: The guy who’s constantly taking selfies and occupying the dumbbell rack (or worse, the squat cage) to do his bicep curls. The sad truth is, though you’ve seen him for years, his arms haven’t changed a bit. That’s because the curl is fine as an isolation exercise for advanced bodybuilders, but it's a terrible strategy to build bigger arms. For most people struggling to gain size, the biceps aren’t the issue — the problem is all the other muscles around it. (For example, the triceps make up 60 percent of the upper arm, and must be a focal point to gain arm size.) Here are six strength moves that target more of the muscles that will build the arms you want.