Get Dynamite Arms Like Pop-eye's

Not sure who was a symbol of strength, stamina, and endurance when you were a kid. For me, it wasn't Arnold Schwarzenegger, Hulk Hogan, or even the famed Hulk. Pop-eye was the one who modeled for me the perfect physique. As funny as this may sound, it does make sense. Not only was he able to take down big, bad guys with brute strength, and sometimes by accident, but he also stayed at peak health by eating spinach. Can't ask for a better role model!

There are countless ways to build your biceps. Truth is, your biceps only account for 3% of muscle in your entire body. That also amounts to about one pound of muscle for both biceps combined. Spending too much time on your biceps is a waste of your time as you still have 97% more muscles to hit before you leave the gym.

Hit your biceps with one exercise. This practical and efficient exercise will not only build your arms but your shoulders and back as well.

Chin-ups:

1. Grab the bar with an under-hand grip, hands shoulder-width apart. Keeping your legs straight, pull your body up and make sure your chin passes the bar.

2. Lower your body, making sure that you come all the way down with your elbows slightly bent. Repeat as many times as possible.

Not ready for the chin-up bar? Try this, Rope-Pulls:

1. Load the rope bar on the cable machine with the rope attached to the top pulley. Grab the rope with an under-hand grip.

2. Sitting with your knees on the ground, pull the rope with both hands to your chest. Slowly release bringing the rope above your head and elbows slightly bent. Load as many weights as you can handle for no more than 20 reps.