Build Butt-Kicking Biceps


You’ve done curls to death, but your biceps still aren’t growing. Now try the chinup with iso hold—a move specific to mixed martial arts (MMA) training that also helps to build bigger arms.

Grab on to a chinup bar with hands shoulder-width apart and palms facing you, and hang. Pull yourself up until your chin is over the bar and hold yourself there for 20 seconds. Lower yourself slowly, then explode back up. Now do three to five normal chinups.

Wrestling and jiu-jitsu involve prolonged isometric contractions, such as when you’re locking up with an opponent or struggling to apply a submission choke. This chinup simulates these situations, and then forces you to use explosive power when you’re already fatigued, just as a fighter needs to. Supporting your entire body weight in a chinup puts tremendous load on your biceps, and you’ll recruit even more muscle when you knock out the reps after the hold, making this exercise a formidable opponent to any plateau.


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