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Arm training

Gym (men) / Popular

Train biceps, triceps, and forearms with joint-friendly volume and progression.

What coaches agree on

  • Choose exercises that keep real tension on your muscle at the bottom, fully-stretched part of the rep — such as preacher curls for biceps or overhead extensions for triceps — since training through a deep stretch drives more growth than exercises that go slack there.
  • Keep your elbows tucked in and pinned close to your body during curls and triceps extensions, rather than letting them flare out, so the tension stays on your arms instead of shifting to your shoulders or chest.
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  • Train biceps and triceps through a variety of arm positions — elbows behind you, by your side, and in front for biceps; overhead, by your side, and pressing for triceps — since each position emphasizes a different head or muscle length.

Common mistakes

  • Swinging the weight or letting momentum do the work — especially dropping it fast on the way down — lets other muscles take over and robs your arms of the training stimulus.
The 5 Rules of Bicep Training
Intermediate

The 5 Rules of Bicep Training

Coach's take: Five rules that actually move the needle - stretch, eccentric, supinate, find your rep range, myo-match.

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