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Arm Workout for BIGGER Arms (FIX SKINNY ARMS)

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Rating: 4.0; Vote: 1

ve come to the right place. In this video, I-m going to take you step by step through an intense biceps and triceps workout that will get even the hardest of hardgainer-s arms growing. Jeff Cavaliere and Jesse from ATHLEAN-X are going to take you through a 30-45 minute arm workout that can be used to start packing inches onto your arms. The key here, as you will see, is that it-s not just about which arm exercises you perform but how you perform them that holds the real results you are seeking. We start out this workout for bigger arms with the biceps portion of the training. The first exercise is actually a curl combo that starts with a strict curl done against the wall and then immediately moves into a cheat curl away from the wall. The strict curl is an amazing variation of the popular biceps exercise because it takes away any trunk lean or momentum that are normally contributing to the lift. To perform these properly you have to keep your head, upper back and butt up against the wall the entire exercise. As soon as I reach failure, in the 5-6 rep range, I step away from the wall and take a brief 10 second rest. From here, pick up the EZ curl bar once again and perform cheat reps to failure. The idea is that the additional sway from the upper body will help to put you into position to perform another slow eccentric rep for even more tension and growth inducing muscle damage. The next exercise is called an incline waiter-s curl. The key here is that by putting my body into the inverted position on an incline bench I am getting the benefits of the spider curl. This means, I get peak tension on the biceps in their full contracted position. Pair that up with the fact that I can remove the forearms from dominating the curl, as they so often do, with the bent back wrist position of the waiter-s curl and I have an amazing combination that provides an incredible arm pump. 3 sets of 8-10- reps are the key here. The final exercise for the biceps is one that hits the underlying brachialis muscle for wider biceps. This is called the cross body hammer curl. The key to this is the pronated position of the forearm during the rep. With this in place, the biceps is minimized and the elbow flexion demanded by the movement is handled more so by the optimally recruited brachialis muscle. We move onto the triceps portion of this arm workout and start off by performing yet another combination of movements in drop set fashion. First up is the EZ bar lying triceps extension. This is an amazing triceps exercise for putting the long head of the triceps on stretch. The stretch can be emphasized even more however by allowing the arms to drop just a bit more at the bottom of each rep. From here, power the bar up to the top but still maintain a slight lean back of the arms at the top to keep the tension on the triceps. As soon as you reach failure, head to the second part of the combo which is a JM Press to failure. The target of the bar here is your front delts rather than overhead. This should allow you to keep the reps coming even though you-re fatigued by this point in the sequence. Next up is the rocking triceps pushdown. Here you are getting the benefits of the optimal physics of the exercise for better triceps gains. Keeping the forearms perpendicular to the rope during the entire exercise is going to allow for better recruitment of the muscle throughout the entire range of motion. Perform 3 sets of 10-12 reps on this one. Finally, the last exercise for triceps is a combination once again. It starts with the often overlooked triceps kickback and finishes with the cobra pushup for a great bodyweight arm exercise. Perform 2-3 sets of 10-12 reps on the first part of the combo and finish up with sets to failure on the second half. Here-s a recap of the arm workout for you: 1A. Strict Curls - 3 x 5-6 reps 1B. Cheat Curls - 3 x F 2. Incline Waiter-s Curls - 3 x 8-10 3. Cross Body Hammer Curls - 2-3 x 10-12 each arm 4A. Lying Tricep Stretch Extensions - 3 x 6-8 4B. JM Press - 3 x F 5. Rocking Triceps Pushdowns - 3 x 10-12 6A. DB Incline Tricep Kickbacks - 2-3 x 10-12 6B. Cobra Pushups - 2-3 x F If you try this arm workout for skinny arms and it helps you to build bigger arms, be sure to
Date: 2022-04-22

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Comments and reviews: 10

Rahul
I loved the concept of eccentric overloading which i learned from your you. thanks - one practical modification that I made that helped me a lot is as follows.
getting a spotter or a trainer all the time is quite difficult/expensive - hence i end up doing single limb workouts. e. g. curls. once the primary arm is exhausted I use the other arm as a support to bring up the dumbell and let the primary arm do the eccentric overloading while going down. till exhaustion. i. e. the primary arm has no contribution at all while going down. it might take double the time (practically 1. 5 times the regular time) but without a spotter/trainer
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Emmanuel
Hello,
you better make videos on what do you eat on a daily basis. it will be more valuable for people because 70% of what your physique looks like is made of your daily routine of eating and 30% exercises. Or said in another way, most of the people probably are not interested to become bodybuilders, so whatever exercises they will be doing will have some results no matter if it's done correctly or not. but the habits of eating are difficult to brake and I think you must share experiance in that direction.
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lolercoaster
Here's a topic I don't think you've covered: Machines to avoid at the gym. There's several machines that put your body in a fixed position and at risk or are poorly designed and can cause back or knee pain. e. g. smith machine (esp for squats, hip adductor/abductor machines, seated leg press, curls, and extensions, etc. Perhaps can be filmed at a commercial gym if you don't have the equipment at your home gym. As a stellar physical therapist, this should be right up your alley!
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Asgar
Jeff be like: information, information, information, information, information, information, information, information, -jesse is a weak dumb bich-, information, information, information, information, information, information, information, -fucc you v shred- information, information, information, information, information, information, information, information, information, information, information, information, information, information, information.
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Rock
I'm doing that triceps overstretch -thing since some weeks and it really does make a big difference. I am 6'1. 22- tall and have long arms what makes gaining arm-muscles extremely difficult. Since I'm overstretching the triceps, I feel like I'm going finally forward. In addition I'm holding after the last rep the stretch for some more seconds what makes the triceps burn as never before
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ChiefPoopypants
I've tried the waiter curl several times now, at different points in my routine, and while I do feel it in my biceps even at low weight it completely wrecks my wrists. And with a fair amount of the weight resting on my outstretched fingers it just straight up hurts there. Dunno if I'm doing something wrong or if that's just the nature of the exercise.
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resh
That rocking triceps p/d works a treat, defiantly feeling the burn through the entire movement, as an ectomorphic, I too have struggled with adding size to my arms.
and Jesse, forget about the haters out there, haters are gonna hate no matter what you do, just be your weirdo self and keep smiling, it'll piss them off to no end. I find it works for me too!
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igive2bucks
Half these exercises are not alloud at my gym, the only gym around me no lifting over 90lbs for arms/sholders or else they have to call someone from the back room that literally sprints after you if they catch you stacking weights, I got kicked in the face last week for doing push ups inbetween sets
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Faster
I really like the way you guys do your tricep kickbacks. Light weight and using the bench, Draw your shoulders back a bit and then kickback to a squeeze. Man talk about a burn, fantastic! I thought the kickback was useless (at least for me) I'm adding these to my tricep training, thank you!
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actraiser123
Really loved the that this was not a super-human level routine. When I see you lifting superhuman weights I feel discouraged a little, but when I see Jesse I see that what is possible with dedication. Brachiallis are my tragedy. Thanks guys!
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