Lying down could help you build bigger arms. Case in point: an exercise called the decline hammer curl. That's because you perform this exercise while lying chest down on an adjustable bench. The benefit: This allows your arms to hang in front of your body--instead of next to your sides--which better targets a key biceps muscle called the brachialis. What's more, you'll also hit your biceps from a new angle, a strategy that can help spark faster gains.
The Decline Hammer Curl
[A]
Grab a pair of dumbbells and lie with your chest against an adjustable bench that?s set to a 45-degree incline.
Let your arms hang straight down from your shoulders, your palms facing each other.
[B] Without moving your upper arms, bend your elbows and curl the weight as close as you can to your shoulders. Pause, then slowly lower the weights back to the starting position.
Use This Move In Your Workout
Alternate between this exercise, and a triceps exercise--such as the triceps pressdown or lying triceps extension--of your choosing. For each, select the heaviest weight that allows you to complete 10 repetitions. (Just ballpark it.) Then start your stopwatch, and do five reps of the decline hammer curl, followed by five reps of the triceps exercise. Rest for as little or as long as you want, and repeat. Continue to alternate back and forth in the manner for 10 minutes. At anytime, you can drop your reps as desired. So as you fatigue, you might just do a set of three reps or two reps--go by feel. However make sure to keep track of the total reps you perform in the 10 minutes. Then, in your next workout, try to beat that number. Repeat this routine every 4 days
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