You can gain strength rapidly by shoring up your weaknesses. The main strength-limiting factor for most blokes is their grip.

(Think of your arm as a chain. The weakest link is your forearm, which provides grip strength. Strengthen your forearm and you allow the stronger part of the chain - your biceps - to work longer and harder.)

Use the moves below to add more iron to your arm work-out and more muscle to your arms. The exercises utilise towels to create an oversized grip, which forces your forearms to work harder than usual. Try the work-out twice a week for three weeks. When you switch back to your normal grip, you'll find you're stronger than ever.

Do three to five sets of the first exercise, then three to five sets of the second exercise. Rest for 90 seconds between each set.

Fat-grip barbell curl

Four to six repetitions
Wrap two handtowels around a barbell and grab the towel-wrapped bar with an underhand, shoulder-width grip. Hold the bar at arm's length in front of your thighs. Without moving your upper arms, slowly curl the bar as high as you can. Then, without pausing, take three seconds to lower the barbell back to the starting position.

Dumbbell towel curl

Four to six repetitions Loop a handtowel around each handle of a pair of dumbbells and hold the dumbbells by grasping the two ends of each towel together. Hold the dumbbells at arm's length next to the sides of your legs, your palms facing each other. Without moving your upper arms, slowly curl the dumbbells as high as you can. Then, without pausing, take three seconds to lower them back to the starting position.