🏋️ get bigger biceps without weights

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You don’t need a fancy set of weights to get bigger arms. Here’s how you can grow your guns without a dumbbell in sight.

We can’t think of many pro bodybuilders with a heavier deadlift than Joe Mackey’s 910-pound pull from last Friday. Check it out for yourself.

This past weekend’s TYR Wodapalooza saw some of the most accomplished CrossFit athletes on Earth battle it out in four days’ worth of events in Miami. And we’ve got the full results.

Exercise Tips

All the Gains, None of the Weights

Developing bigger, stronger biceps is essential for well-rounded upper-body strength (and for Instagram selfies, obviously) — but doing the same curl variations week in and week out for months at a time can get pretty tedious. So if you really want to shake up your next arm day, we suggest you drop the weights altogether and get back to basics.

The truth is, you can build some seriously impressive arms without a stocked gym full of barbells and machines — you just need a solid plan and access to resistance bands and/or a pull-up bar to get you there. And if you provide the bands and the bar, we've got the plan below.

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PR Alert!

Show Muscles and Go Muscles

On Friday, January 13, IFBB Pro League Men’s Open competitor Joe Mackey deadlifted 412.8 kilograms (910 pounds) at C.T. Fletcher’s “Iron Wars VII” event in Signal Hill, California. That lift alone has to put Mackey in the conversation as one of the strongest bodybuilders ever.

Mackey started the evening by pulling 362.9 kilograms (800 pounds) as he built up toward his ultimate goal. For context, eight-time Mr. Olympia Ronnie Coleman is revered for pulling 800 pounds for a double during training in 2000. Mackey matched that weight, and then went 100 pounds over it on the same night.

In a post on Instagram, Mackey indicated that he isn’t done pushing his strength levels and intends to pull more weight in the near future.

Competition Results

WODs Over Miami

Wodapalooza (WZA) attracts some of the biggest CrossFit individuals and teams every year — and with $500,000 in total prizes on the line, this past weekend's edition of the four-day competition was full of star power and jaw-dropping action.

For the women, Paige Powers beat out Dani Speegle, Emma Cary, and a host of other top-flight competitors to take home the overall win. Her performance was highlighted by a top finish in the fifth event, which featured a grueling swimming section.

Ricky Garard took home the overall win for the men by besting the likes of Roman Khrennikov, Patrick Vellner, and Brent Fikowski. Though Khrennikov was a close runner-up, Garard's hot start helped seal the deal.

Everything Else

The Best of the Rest at WZA

• There was a lot to keep track of at Wodapalooza, but these five under-the-radar athletes put on performances worth knowing about.

• Need some inspiration for your next circuit workout? Follow what WWE Superstars Seth Rollins and Becky Lynch are doing.

• Split squats are as effective as they are punishing — but you've got to do them right to reap the benefits. Here's what you need to know.

Sound Off!

Your Guide to Bigger Arms