Arnold Schwarzenegger’s Secrets For Building Mind-Blowing Arms

Arnold’s Recommended Arm Exercises


For Height (Or Peak):

  • Dumbbell concentration curls
  • Arnold (Dumbbell) Curls
    (to perform, begin movement with knuckles facing forward. Simultaneously curl the weight while turning hand into a supinated position – with little fingers facing outer arms – and end with a peak contraction). Performance key: Always supinate the wrist: with each rep on concentration or Arnold curls, turn the little finger outward (toward outer forearm) for a peak contraction.

For Overall Mass With An Emphasis On Outer Thickness:

  • Close-grip barbell curls

For Overall Mass With An Emphasis On Inner Thickness:

  • Standing barbell curls
  • Hammer curls
  • Wide-grip preacher curls
  • Incline dumbbell curls
  • Alternate dumbbell curls


For Overall Mass

  • Close-grip barbell presses
  • Weighted dips
  • Lying triceps extensions
  • Bench dips (old school Arnold exercise: to perform, place hands (palms down) on one bench while balancing heels on a bench running parallel – dip down and use triceps strength to press back up. Weight can be placed on upper thighs to add resistance if needed).

For Overall Mass With An Emphasis On Upper Triceps

  • Cable pressdowns (overhand and reverse grip)
  • Kneeling extensions
  • Kickbacks

For Overall Mass With An Emphasis On Lower Triceps

  • Weighted dips
  • Behind back dips (performed by doing partial reps, going all the way down and only three quarters the way up – without locking out – to keep the lower aspect of the triceps under stress the entire time).


For Upper Forearms (Or Wrist Extensor Muscles)

  • Barbell reverse curls
  • Hammer curls
  • Reverse wrist curls

For Inner Forearms (Or Wrist Flexor Muscles)

  • Barbell wrist curls
  • Behind the back wrist curls

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