Single-Arm Dumbbell Rows
Doing high rep sets of rows (especially using a neutral or underhand grip) can attack the biceps and trigger growth. The increased time under tension that a long set of rows can create — especially if you’re using heavier weights — can also work the forearms. One important forearm muscle is called the brachioradialis, which actually crosses over the elbow joint and contributes to upper arm thickness. Think about it: There aren’t too many people with big forearms who don’t also have big upper arms.
Program It: Do 4 or more sets of 12 to 15 reps.
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