Arnold is a legend who didn't know him. He was a legendary bodybuilder. So here I bring this Arnold biceps workout. Here are the best biceps workouts for you. You can add these biceps workouts from today to your biceps routine.
Arnold Schwarzenegger's quote
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Arnold biceps workout | Arnold Schwarzenegger biceps workout
Starts with Arnold's 1st biceps workout
Hammer curls
This is a very effective workout for size gain in the biceps and it works on the width of the biceps. It trains the brachialis muscle of the biceps.
How to do
First, grab a pair of dumbbells.
Hang the dumbbell at the length of your hands.
This is your starting position. Hold the dumbbell horizontally.
Grab the dumbbell as if it is a hammer.
Lift the dumbbells up and make 90° angles with your forearms.
Squeeze the biceps and then back to the starting position.
Biceps curls
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| Image credit: Muscleandfitness |
This is one of Arnold's favorite biceps exercises. If you want to get big biceps like Arnold then do this exercise with mind and muscle connection technique this will really help you to achieve your goal.
How to do
First, grab a pair of dumbbells.
Hang the dumbbell at the length of your hands and hold the dumbbell horizontally.
This is your starting position.
Grab a dumbbell as if it is an exercise
Lift the dumbbells up and make 90° angles with your forearms.
Squeeze the biceps and then back to the starting position.
Concentration curls
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| Image credit: Muscleandfitness |
This trains the long head of the biceps and it helps to build your biceps peak. If you want to work on your biceps peak this exercise is for you and this is my favourite and effective Arnold biceps workout. The main thing in this exercise is that it fully concentrates on your biceps. It is a game of mind and muscle connection.
How to do
Grab a dumbbell in one hand.
Sit on the bench and bend towards the floor.
Then hang the dumbbell at the length of your hand and your palm should face on the other side during the eccentric phase of the biceps.
You can place your triceps on your thighs. This will help you to do this exercise in the correct form.
Then bring the dumbbell up.
Squeeze the biceps muscle.
Back to your starting position and do this exercise with your other hand.
Preacher curls
This exercise reduces the strength involved during biceps workout. This is why Arnold did this workout for the biceps. Preacher curls help to grow the long head and secondary muscle short head. This exercise also grows your biceps peak like Arnold.
How to do
First, grab the dumbbell with one hand.
Sit on the preacher bench and put your triceps on the preacher. This is your starting position.
Bring the dumbbell up and close to your shoulder.
Squeeze your biceps and then back to your starting position.
Do this movement with your other hand.
Do 4 sets and 14 reps in the 1st set. Decrease the reps after each set and increase the weight.
EZ bar preacher curl
You can do this exercise with an EZ bar and a preacher bench. Preacher curls with EZ bar or curl bar will hit all the heads of the biceps brachialis, long head brachii and short head brachii muscle by changing the ripening position. It is a very effective exercise for the short head of muscle which makes the biceps look bigger.
How to do
Grab an EZ bar and add weight so that you can do 14 reps in the 1st set.
Sit on the preacher's bench.
Then place your triceps on the preacher. It will reduce the strength of the triceps.
Bring the EZ bar up so that your palm face behind you.
Squeeze your biceps as much as you can.
Back to the starting position stretch your biceps.
Moving on to the next Arnold biceps workout
Cable Biceps Curls
This is one of the best and my favourite biceps exercises. This helps me a lot to gain a good amount of muscle mass in my biceps now it's your turn. This exercise will also help you to gain lean muscle mass. If you are a beginner then follow this exercise for the next 12 to 16 weeks you will notice good results.
This exercise can be performed on a cable machine. This exercise will also help you to correct the form of curls like biceps curls. If you can lift enough weight in biceps curls or barbell curls this exercise will help you a lot.
How to do:
- First, adjust as much weight so you can do 14 reps in one set.
- Grab the bar and fix the elbows on your obliques.
- Then do the curls bring the bar close to your shoulders.
- Squeeze your biceps and back to the starting position.
- Repeat
Do 3 to 5 reps of each exercise and Do not ego lift in any exercise. Ego lifting causes big and serious injuries and also you should focus on doing the exercise in the correct form.
If you want to follow these exercises and want to get good results then choose 3 to 4 exercises to do if you go with a low frequency of biceps exercise it will not work and if you go high then this will overtrain your biceps.
If you like the Arnold biceps workout or any information then share this article with one friend or gym partner.
FAQ
Q 1. How can I get biceps like Arnold?
Ans. These are the best Arnold biceps workout. Even a beginner can do these exercises and gain biceps size.
Q 2. How big was Arnold Schwarzenegger's biceps?
Ans. Arnold Schwarzenegger's biceps are about 22 to 23 inches. You can get bigger arms than Arnold with this Arnold biceps workout.
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