Arm Workout for BIGGER Arms (FIX SKINNY ARMS!)
If you have been looking for an arm workout for bigger arms that could fix skinny arms once and for all, you’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 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.
Build ripped athletic muscle here –
Subscribe to this channel here –
789345 Views – 31481 Liked
arm workout,arms workout,workout for bigger arms,arm workout for bigger arms,how to get bigger arms,how to get big arms,arms workout for bigger arms,biceps workout,triceps workout,workout for big biceps,workout for big triceps,exercises for triceps,exercises for biceps,how to get big arms fast,how to get bigger arms fast,arm workout for mass,arms workout for mass,athleanx,athlean x,jeff cavaliere,jeff cavaliere arms,how to get big biceps,bigger arms
#Arm #Workout #BIGGER #Arms #FIX #SKINNY #ARMS
*
NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/fix-skinny-arms-here
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Broooo when i saw you do the cobra push-ups, made me wanna take off from work and go to the gym ASAP!!
great video thanks.
Way to go Jesse! His transformation is awesome! Just goes to show that building muscle takes time but if you stick with it the results will come!
8:51, Jesse’s face staring at the camera in both shots is priceless 😂 you guys are awesome keep up the great work!
It would be cool to see a day in the life of Jeff or see what kind of workouts he does during the week
8:42 u can see in the mirror whenever Jeff is filming he takes his shirt off
Good job Jesse 💪🏼👍🏼
👍🏻
Isn't the triceps kickback wrong exercise with the Dumbell cz of the angle of gravity didn't jeff talked about it that we should do it with cable instead ?
No lie I can actually see a difference in my biceps from like 3 weeks ago this workout is the truth
What the hell is a breakialis?? Me confused. Me need muscle marker.
Jesse needs to talk more positively about himself, he deserves it
Aloha from Hawaii, first of all I like all your video workouts. I have a question, how many pounds of weights did Jesse start off with? Please let me know..
Oh my God. Jeff’s biceps are like two large tumours.
I have a question should you do Bi's and Tri's at the same time ? I have been doing push/ pull work out's ? What work out is better ?
So why do you rank single handed dumbell bicep curl as the best bicep exercise and not even include it in the perfect arm workout list?
Thanks to Jeff I'm feeling melancholy.
Thanks Jeff
How do you fix biceps that are not same in size? My biceps on the right is bigger than the left
Really helpful. Thanks. Especially liked the tricep extension concept . Haven’t seen that before
The V joke. I get it🤣
my arm are skinny like jessie
nice tattoo jessy please send me
this video should have ended with an arm wrestle between jeff and jesse.
Doing alot of these tricep exercises in the gym. Can definitely feel the burn. I play the video while working the triceps. Really feels a difference.
I don’t have an incline bench. Any alternate exercise I can do with same benefits, anyone ?
Thanks guys for all your video's over the years I've been a long time subscriber and it's good to see you guys still putting in the grind 💪
4:27 – cross body hammer hammer curl
Could you make a skinny guys Playlist. Your videos have been working very well for me
How often should you be doing this workout per week?
Off the wall inquiry. What do you think about a carnivore diet?
Good job guys ✊🏻
I started at 43 and jeff made me get compliments
Thank you both!! You guys are awesomely knowledgeable
I never get embarrassed using lighter weights, people who know their stuff know that its not embarrassing.
Jesse, awesome progress!! You look completely different!
I love this workout but I can’t do it because of my tennis elbow, any suggestions
Jeff physique is like that of Super Saiyan Blue where as Jesse physique is of SS1. Most newbie guys like me can only think of reaching to SS1.
When I do the rock back tricep extension I always feel it in my lats
time to get bigger arms 👍🏾
Everytime my I bench press my left shoulder cracks. Should I be worried or just keep pounding?