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Sun's Out, Guns Out.

by Alasdair McClintock on Wednesday 22 November 2017


Dust off those bathing suits, summer is nearly upon us! Hopefully that means long days spent at the beach showing off all the hard work and sacrifice you’ve put in over winter.

For a lot of us, that’s probably not the case.  

It’s never too late though and a sure-fire shortcut to an appealing aesthetic is polishing those guns. Whether you want them bigger, or slender and toned – when you’re impressing people with a couple of giggling toddlers hanging off them, your hard work will all be worth it.  

So, here is a quick and easy workout for guys and gals that can be done (almost) anywhere.  

It mainly involves using your bodyweight, but it helps to have some heavy objects or resistance bands on hand, if possible. 

And remember, it isn’t just about the biceps, the triceps are just as important when working on your arms. 

Chin Ups 

Chin-ups are a great exercise for both your biceps and your back. All you’ll need is a sturdy bar you can hang off. 

Grab the bar, using an underhand grip, then hang down and pull yourself up until your chin touches the bar. Pause, then slowly lower yourself back down. Remember to extend your arms fully when you go down. 

Bicep Curls

Curls don’t just get the girls, everyone loves a good pair of pipes. Obviously, these work a lot better with traditional dumbbells, but anything heavy should the trick. Try something with a handle, like a bag full of books.  

Hold the handle and pull your arms down into your sides, then curl them up toward you, bending your arms at the elbows. Lower the arm back to the starting position and repeat. 

Push Ups

The humble push up is an often underrated exercise. It not only helps you build muscle in the chest, triceps and shoulders, but with a little bit of adjusting, it can be great for the biceps.

Place your hands about shoulder width on the floor and stretch your body out to make a smooth plank. Engage the core and lower yourself by bending your arms, then push your arms straight to raise yourself back up. Repeat.

To maximise the effect on your biceps, slow down as you lower yourself and focus on squeezing your bicep muscles. 

Inverted Rows

To perform inverted rows, lie on the ground on your back with something you can hold onto above you, like a bar or a table. Grab onto it with an overhand grip (palms facing away from you), contract your abs and keep your body in a straight line. Pull yourself upwards until your chest touches the object, hold for a few seconds and then lower yourself back down.

Half-Moon Rotations

An easy exercise, great for toning the arms. Stand up straight with your feet shoulder-width apart and toes facing forward. Lift your arms so they are parallel with your shoulders and your palms facing down. Rotate both arms so the palms are facing up, then rotate them back. Increase the reps on this one for the best results.  


Dips can be challenging, but are well worth the effort. 

Find a bench at least two or three feet off the ground. Firmly grip the edge of the bench with your fingertips pointing forward. Straighten your arms and extend your legs forward so that your knees are no longer bent. Walk your feet out slightly so that your backside is in front of the bench.

Slowly lower your body by bending your elbows and stop once your upper arms are parallel to the floor. You should have a right angle between your upper arms and the forearms. Straighten your arms to slowly lift your torso back up and into starting position. Keep your chest up and your back straight throughout the exercise. 

Bench dips make a good starting point, but you can always move on to a parallel bar dip once you’re feeling more confident.

Given this workout uses mainly bodyweight, building bulk is hard to do, so up your reps and perform four to five sets of each exercise. 

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