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 check out our complete program to make even better gains. Head to athleanx.com via the link below and take a look at the Ultimate Arms Workout program available.
If you are looking for more videos on how to get bigger arms fast and individual biceps workouts and tricep workouts, be sure to check out all our videos here on youtube and remember to subscribe to our channel via the link below so you never miss a new video when it’s published.
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