1 Rowing machine

Start with five to ten minutes on a rowing machine. This will warm up all your muscles, including your biceps, back and core, so you will be ready for your workout and less likely to suffer strains.

2. Chin-ups

Chin-ups will target your biceps with support from other muscle groups such as your back. It will also fire up your body’s muscle-growing hormones. If you can’t do ten chin-ups, do as many as you can manage.

3. EZ-bar biceps curls

This is where you pile the weight onto your biceps for maximum muscle growth. The EZ-bar allows you to use heavy weights and the shape of the bar places your hands at an angle that doesn’t put unnecessary strain on your wrists or elbows.

4. Unilateral preacher curls

To finish, this move will isolate your biceps to take them to absolute exhaustion. By using dumb-bells and the preacher bench, your biceps get the minimum assistance from other muscle groups.

5. Biceps stretch

After your workout, do a few minutes of light exercise to help flush the lactic acid out of your muscles, then stretch your biceps to help them recover.

Want to build a chest to go with those bulging biceps? Then try the Daniel Craig workout.

Find out which rowing machines are top of our list to buy in our review of Rowing Machines.