it won't help you win the Sandow but it's lots of funmy favourite is climbing two ropes (one rope in each hand) using only the upper body
I'm currently in military training and we do a lot of rope climbing. Climbing a 30 ft rope wearing 22lb and a rifle is fucking horrible. Although it's all about gripping with your knees, it does build good biceps and traps.
look at his fucking Monkey nostrils