Ultimate magazine theme for WordPress.


Arnold Schwarzenegger’s arm workout? Simple. It’s not easy. Seven-time Mr. Olympia still works out at 3 a.m. at age 73. He’s diligent. You will too if you follow Arnold’s arm workout.

Arnold’s arm workout includes biceps curls, triceps extensions, and wrist curls with Schwarzenegger-specific details that amp up the intensity (and, therefore, the results). Arnold: The Education of a Bodybuilder recommends doing Schwarzenegger’s arm workout twice a week.

arnold arm workout

Arnold can still do 100-pound barbell curls without breaking a sweat, but you don’t need to set records to get bigger arms. Choose a weight that challenges you; the last few reps of each set should feel impossible.


  • The underhanded grip on the barbell while standing. Shoulder-width apart
  • Keeping your upper arms still, curl the bar with your forearms.
  • At the top, squeeze your biceps before lowering the bar.
  • Five sets, 8-8-6-6-6. Add weight between sets.


  • Bench or chair edgeHolding a dumbbell in each hand, let your arms hang at your sides.
  • Keeping your upper arms still, curl dumbbells with your forearms. At the top of the curl, turn your wrists so your palms face up. Biceps, squeeze!
  • Relax your arms between reps before lowering the dumbbells.
  • five sets of eight reps.

arnold arm workout

Curl With Restriction On The Inclined Dumbbell

  • At a 45-degree incline, place a dumbbell in each hand and begin squeezing.
  • Allow your palms to face forward and your arms to hang straight down toward the ground.
  • As you curl the dumbbells to your chest, keep your upper arms still and your elbows slightly forward as you do.
  • At the top of the curl, contract your biceps muscles.
  • Allow your arms to completely relax between reps as you slowly lower the dumbbells.
  • Do five sets of ten repetitions.

Standing in the French Press Is Strictly Restricted

  • Press a barbell overhead while front-racking. Shoulder-width apart, palms facing forward.
  • Slowly lower the barbell behind your head to your neck, keeping your upper arms still.
  • Move the barbell overhead with your forearms.
  • 5x-12.

Extension of the legs with a bar while lying down.

  • A bench with your feet firmly on the ground is a good place to start. Press the bar overhead with a shoulder-width overhand grip.
  • In order to lower the bar to your forehead, you must bend at the elbows (being careful not to hit your forehead with the barbell).
  • Keep your upper arms still and your elbows pointing upwards while you do this exercise.
  • When you get the bar back to the starting position, move your forearms only.
  • Perform five sets of ten to twelve reps.

Curls of the wrist

  • Six inches apart, underhand grip a barbell.
  • A long-legged person straddles a bench.
  • Lean forward and rest your palm-facing forearms on the bench. Hang your wrists off the bench.
  • Keeping a firm grip on the bar, lower it using only your wrists.
  • Contracting your wrists, curl the bar as far as you can.
  • pause, then resume.

Also Read: