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 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.
CURLING THE STANDING BARBELL
- 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.
DUMBBELL CURL FOR THE SEATED
- 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.
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.
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.