Biceps like Popeye’s through MMA training. By Jonathan Chaimberg

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


Do It! Build those biceps

Grab on to a chin-up bar with your hands shoulder-width apart, palms facing you, and hang there. Pull yourself up until your chin is over the bar and hold yourself there for 20 secs. Lower yourself slowly, then quickly explode back up again. Now do 3 to 5 normal chin-ups.

Why It Works So Well in Building Biceps

Wrestling and Jujitsu involve prolonged isometric contractions, such as when you’re locking up with an opponent or struggling to apply a submission choke. This chin-up 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 chin-up puts a tremendous load on your guns, 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.