Building bigger arms is one of the most common goals in the gym, but according to fitness coach and author Sean Nalewanyj, most lifters are making it far more complicated than it needs to be.
In a YouTube video, Nalewanyj challenged many of the popular arm-training myths circulating on social media, arguing that endless exercise variations and highly specific muscle-targeting strategies are often distractions from the fundamentals that actually drive growth.
Why Most Biceps Advice Is Overcomplicated
Nalewanyj explains that the biceps are relatively simple muscles whose primary function is elbow flexion. Because of this, many of the claims about isolating the long head for a bigger peak or targeting the short head for wider arms are largely overstated.
“You don’t need to worry about isolating one head over the other,” he says. “It’s not going to make a meaningful difference over the long term.”
Instead, he recommends focusing on three key factors: using a mostly supinated grip, choosing exercises that feel comfortable on the wrists and elbows, and prioritizing movements that load the biceps in the lengthened portion of the range of motion.
Sean Nalewanyj’s Preferred Biceps Exercises
Among his top recommendations are preacher curls, facing-away cable curls, and traditional barbell or dumbbell curls.
Preacher curls stand out because they place significant tension on the biceps in the bottom portion of the movement, where research suggests muscle growth may be maximized. Facing-away cable curls provide a similar stimulus while offering constant resistance throughout the repetition.
Despite the growing popularity of more complex variations, Nalewanyj maintains that basic free-weight curls remain highly effective.
“Bodybuilders have been building massive biceps for decades using simple free-weight curls,” he explains.
Why Triceps Should Not Be Ignored
While biceps often receive the most attention, Nalewanyj points out that the triceps actually account for roughly two-thirds of upper-arm size.
The key area many lifters neglect is the long head of the triceps. Because it crosses the shoulder joint, it does not receive optimal stimulation from pressing exercises alone.
To address this, Nalewanyj recommends combining pushdowns with movements such as skull crushers or overhead extensions to fully challenge the muscle through different positions.
Focus on Progressive Overload
Rather than chasing excessive volume, Nalewanyj suggests most lifters can make excellent progress with roughly three to six direct sets per week for both biceps and triceps.
His message is simple: train hard, stay consistent, progressively increase performance over time, and avoid getting distracted by gimmicks. For natural lifters seeking bigger arms, the basics still work best.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
