Are you ready to build arms that could rival the Terminator himself? Well, get ready because I’m about to share with you the legendary Arnold Schwarzenegger’s arm workout routine. This is the same routine that helped Arnold achieve his massive biceps and triceps that are still talked about today.
The workout includes some classic exercises like barbell curls, concentration curls, and triceps pushdowns, but it also features some unique techniques that Arnold himself used to push his arms to the limit. One of these techniques is the “cheat curl,” where you use a bit of momentum to lift a heavier weight than you could with strict form.
So, if you’re ready to take your arm game to the next level, grab some dumbbells and get ready to sweat. Let’s dive into Arnold’s workout routine and see if you have what it takes to get arms like the Austrian Oak.
Also Read: Arnold Schwarzenegger’s Chest Workout
7 Major Exercises – Arnold Schwarzenegger’s Arm Workout:
Let me tell you all about Arnold Schwarzenegger’s famous arm workout! Arnold is well known for his impressive biceps and triceps, and his workout routine is highly sought after by gym-goers looking to build their impressive arm muscles.
1. Cable Curls for Bicep Isolation
First up is the standing barbell curl. Any arm workout routine should include this exercise to target the biceps. This exercise is performed by standing with your feet shoulder-width apart and holding the barbell with an underhand grip.
Therefore, Keeping your elbows close to your body, lift the barbell towards your chest while keeping your forearms stationary. Repeat the process by slowly lowering the barbell back down to the starting position. To build bicep size and strength, repeat this exercise for multiple sets and repetitions.
2. Preacher Curls for Lower Bicep Development
Next is the incline dumbbell curl. This exercise also targets the biceps and helps to isolate them for maximum growth. Lie on an incline bench with a dumbbell in each hand while your arms are hanging straight down.
Maintain a stationary forearm as you curl the dumbbells toward your chest while keeping your elbows close to your body. Return the dumbbells to their starting position slowly and repeat the exercise. A series of repetitions and sets can be performed to increase the size and strength of the biceps.
3. Dips for Tricep Strength
Moving on to the triceps, the close-grip bench press is an excellent exercise for targeting this muscle group. The exercise can be performed on a bench with your hands close together on the barbell.
Keeping your elbows close to your body, lower the barbell towards your chest. Once the barbell has been raised back to its starting position, repeat the exercise. Several sets and repetitions can be performed to increase the size and strength of the triceps.
4. Seated Tricep Extensions
Another great tricep exercise is the seated tricep extension. Sit on a bench and hold a dumbbell in each hand while performing this exercise. You should extend your arms straight up and slowly lower the dumbbells behind your head while maintaining a stationary elbow position.
A further step is to return the dumbbells to their starting position and repeat the process. This exercise can also be done for multiple sets and repetitions to build tricep size and strength. It will be possible for you to get the best arm workout like Arnold in the end.
5. Dumbbell Curls
Biceps are also targeted by the standing dumbbell curl. Standing with your feet shoulder-width apart, hold a dumbbell in each hand with your palms facing forward. Thus, trying this is a major thing to do.
Additionally, keep your elbows close to your body while curling the dumbbells toward your chest. Reverse the process by slowly lowering the dumbbells back to their starting position. In the end, This exercise can be done for multiple sets and repetitions to build bicep size and strength.
6. Overhead Tricep Extension
A good exercise for developing tricep strength and size is the overhead tricep extension. Standing shoulder-width apart, hold a dumbbell with both hands while performing this exercise. Moreover, you should raise the dumbbell straight up above your head.
The dumbbell should then be slowly lowered behind your head while your elbows remain stationary. Once you have reached your starting position, raise the dumbbell back up and repeat the exercise. Lastly, This exercise can also be done for multiple sets and repetitions.
7. Hammer Curls
Last but not least, hammer curls are excellent exercises for targeting both biceps and forearms. Holding a dumbbell in each hand with the palms facing inward, stand with your feet shoulder-width apart.
Keep your elbows close to your body while curling the dumbbells toward your chest. The dumbbells should be slowly lowered back to their starting position before being repeated. This exercise can be done for multiple sets and repetitions to build bicep and forearm size and strength.
Arnold’s Philosophy on Training Frequency:
Firstly, it’s important to note that Arnold believed in training his arms multiple times a week to achieve the size and strength he desired. His arm workout routine included cable curls, preacher curls, and dips in addition to the exercises I mentioned earlier.
Moreover, Cable curls are great for isolating the biceps and creating a peak, while preacher curls help to develop the lower portion of the biceps. Dips are an excellent exercise for targeting the triceps and building overall arm strength.
Exercise Types & Techniques:
Arnold also believed in using heavy weights and low reps for his arm workouts. He would typically perform 3-4 sets of each exercise for 6-8 reps. This type of training helps to build both size and strength in the muscles.
His attention to proper form and technique was another important aspect of his arm training. He would always emphasize the importance of using controlled movements and not swinging the weights. By focusing on proper form, Arnold was able to fully engage the targeted muscles and avoid injury.
Balancing the Workout Routine:
In addition to his arm workout, Arnold also believed in training his back and shoulders to complement his arm development. A strong back helps to support heavy bicep and tricep exercises, while broad shoulders create the illusion of wider arms.
Therefore, Arnold would typically perform exercises such as chin-ups, rows, and overhead presses to target these muscle groups.
Frequently Asked Questions:
The upper arm circumference of Schwarzenegger was often reported to be 22 to 24 inches after a good pump.
Six decades after starting bodybuilding, Arnold Schwarzenegger still works out every day, he told Insider. It takes him 1.5 hours a day to exercise: 45 minutes of cycling, 60 minutes of lifting weights, and 30 minutes of cardio
Yes, 17-inch arms are much bigger than most people. Men are above average if they have a height of 14.6 inches or more. The average height for women is over 13.4 inches.
Lastly, it is important to note that Arnold Schwarzenegger’s arm workout was merely one element of his overall training program. He believed in training each muscle group with equal intensity and dedication to achieve a balanced physique.
Moreover, By following a well-rounded workout routine and focusing on proper form and technique, you can build impressive arm muscles just like Arnold. So, take your time and try out these special exercises for the best output results.
Mark Kreps is a highly qualified fitness expert and writer who has been an integral part of the Creative Fitness team for several years. With a deep passion for health and wellness, Mark Kreps has helped countless clients achieve their fitness goals through personalized training programs and nutritional guidance.