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The #1 Workout That BLEW UP My Arms (4 Exercises)

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Rating: 4.0; Vote: 1

This is the #1 arm workout that blew up my arms. There's only 4 arm exercises, but it's the science behind them that makes them so effective. Before we dive into exercise 1, realize that I was not born with big arms. God blessed me with twigs. I spammed them with bicep curls and tricep pushdowns in every single arm workout for bigger arms, but it didn't get me very far. As soon as I trained smarter and used the correct arm exercises, my arm growth took off. I don t want you to make the same mistakes I did, so today we ll use the latest science to create the best arm workout with the best bicep exercises and tricep exercises to blow up your arms. There are only 4 exercises, but proper form is crucial, so pay attention if you want to get bigger arms. Let s start with the biceps in our arm workout. A new area of research suggests that for the most growth, you d want a bicep workout that challenges the biceps the most closer to the bottom when the bicep is fully stretched. There have been similar findings in other muscles like the hamstrings, quads, and as you ll see later on the triceps as well. This makes me relatively confident in selecting preacher curls as a top tier biceps exercise. To potentially get even more growth, try to start the curl with a neutral grip and then turn your wrists in so your palms face up at the top. But I d only recommend doing it if you re using an actual preacher curl bench. Second, given the importance of the stretch, your arm should be almost fully extended at the bottom. But this is usually a position that most people have never trained their biceps in. So start off with lighter weight for 10-20 reps, and then over time, you can go relatively heavier for around 8-12 reps. Alright, so there s 1 more biceps curl we ll want to do in the best arm workout to really blow up the arms. This one will help grow the biceps, brachioradialis, and brachialis. Standing hammer curls are the usual go-to for these muscles. But for an even greater benefit, we can perform these on a preacher curl to make it difficult at the beginning of the exercise, when the muscles are more stretched. Similar to the regular preacher curl, start off lighter for higher reps and work your way to 8-12 reps with a relatively heavier weight. But if these feel tough on your tendons, feel free to stick with lighter weights and higher reps or swap them for behind-the-body hammer cable curls in your arm workout, which will still challenge the muscles more when they re stretched. Now, let's move onto the triceps workout to get bigger arms. There are 3 heads in the triceps: medial lateral, and long. The long head is the only head that crosses the shoulder joint. So you ll need special tricep exercises to target it. Research shows that compared to doing just the bench press alone, adding the skullcrushers resulted in no additional growth in the lateral head and a bit of growth in the medial head, but considerably more growth in the long head. And similar to skullcrushers, overhead extensions place the long head in a greater stretch. I would be pretty confident in recommending some type of overhead extension as a top-tier triceps exercise to include in your arm workout at least for the long head. Aim for about 10-15 reps on these using moderate weight. Now, let s target the 2 other tricep heads. I ve found a lot of success with a triceps exercise I first learned from biomechanics expert Coach Kassem. The arm position seems to both stretch and challenge the lateral head more when it s stretched, which as we covered is probably beneficial for growth. To perform it, grab the cable with one hand, face away, and let the cable come over your opposite shoulder. Position your arm in front and across your body, and then simply extend your arm while keeping your elbow locked in place. Aim for about 10-15 reps per set. Don t have access to cables? Another option is a bodyweight tricep exercise - close grip push-ups. Or, you can do a dumbbell triceps exercise - the JM press. However, for some people, these can be tough on the elbows, so I d recommend sticking with lighter weights and aiming for about 15-20 controlled reps. So here are the 4 exercises you should do for bigger arms: Preacher Curl: 3-4 sets of 8-12 reps Dumbbell Hammer Preacher Curl: 3-4 sets of 8-12 reps Cable Overhead Extension, 3-4 sets of 10-15 reps, Lateral Head Cable Extension: 3-4 sets of 10-15 reps
Date: 2023-12-03

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Comments and reviews: 19

latiosjn3079
Arms Workout
- Dumbbell Preacher Curl 3-4 Sets 8-12 Reps Alternative: Behind Body Cable Curls
- Dumbbell Hammer Preacher Curl 3-4 Sets 8-12 Reps Alternative: Behind Body Cable Hammer Curls
- Cable Overhead Extension 3-4 Sets 10-15 Reps Alternative: Skull crushers
- Lateral Head Cable Extension 3-4 Sets 10-15 Reps Alternative: JM Press, Close Grip Push-Ups
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onewhitepony
Always loved preacher curls, been my #1 movement for biceps. Also I liked using the EZ curl bar because it s best for my wrists. Tip be careful with it especially if really pushing to failure. Don t lose control of it and sit up to help drop weight. You don t want to torn bicep muscle
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jeremy_ethier
Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about this no 1 workout that blew up our arms and keep it up and keep up the good work as always and take care
Keep smiling always
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F2F2R
If the whole advantage of a preacher curl is the beginning/end stretch then using hammer curls is going to defeat that advantage and you'd be better off using an incline bench to get maximum stretch so its not limited by the dumbbell itself
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chrys9256
I have a question, what if you do curls with your arms angled away from your body? When I do that the stretch feels a lot more intense compared to keeping my arms perpendicular to my body. How does it compare to the preacher curl?
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lutovac_nikola
I am doing only skull crushers for triceps beyond failure with partials at the end, 5 sets each 4 days or 2 times per 8 days and it's literally growing like crazy. The stretch is so deep it ends up behind my rear delt
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miliyanaleksandrov
Behind the body cable curl is good to be mentioned because its better than lying dumbbell curls because it provides constant tension and at the bottom is most difficult. For me that is also one should be included
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jeremy_ethier
Progressive overload and sufficient effort (getting close to failure) are the main drivers of muscle growth. Which exercises are the best can vary from person to person depending on their physiology and preference.
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pranshusahu7633
big fan man and like your workout videos but i have a problem, i exercise in my house and have only one pair of dumbbells so can you make a nice work out video for people like me, thank you and big fan
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nodrab1812
thank you very much for this video. I know you get a lot of messages like this, but you are a really great person and you help us a lot by researching and providing us with this golden information.
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adriadri3624
While using preacher curls people get their muscle tear like rubberband gets split hald while streching why does it happen? Due to more weight or other stuff have seen those shit in videos
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georgevcelar
I don't have the money to go to a gym so I use elastic resistance bands and buckets of sand, and bands seems to work for me because the tension increases with curls.
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dt6719
After seeing so many videos of bicep tears from preacher curls I m more apprehensive doing them than before. Any tips for not ever tearing doing preacher curls?
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Morbutt
For triceps I've always done skullcrushers for the long head, press-downs for the others. I will try that cross-body press on the cable machine next time!
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ashutoshanand4040
I am completely fed up now, i have been doing arms 3 times a week now to increase volume but still no progress, my arms are stuck at 14 inches
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venus-nq8mo
im sorry but this is bs. if you want big arms you ve got to work up to impressive weights on main state pushing and pulling compound movements
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MiguePizar
Thanks for the video, I'm a hard gainer in arms and shoulders compared to my massive lower body, so hopefully this will help. Best
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purav1916
There's a machine for preacher curls in my gym, is that good enough to do preacher curls or should i rather use dumbells? Thanks: )
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matancohen6098
Bayesian curls with a right height of the cable can make a ton lot of tension over the biceps on a stretched position too!
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