Building bigger arms is not just about adding more sets and reps.
According to Jeff Cavaliere, proper exercise selection, joint positioning, and stability can make a significant difference when it comes to biceps and triceps development. In an ATHLEAN-X YouTube video filmed at Gold’s Gym Venice alongside neuroscientist Andrew Huberman, the ATHLEAN-X founder broke down several techniques designed to improve arm training effectiveness while reducing unnecessary stress on the joints.
Throughout the session, Cavaliere focused on one recurring theme: creating stability so muscles can generate more force.
Dumbbell Curl Technique Matters
One of the first exercises discussed was the alternating dumbbell curl.
While many lifters focus only on moving the weight from point A to point B, Cavaliere emphasized actively creating supination throughout the movement. By shifting the dumbbell toward the thumb side of the hand, the biceps are forced to work harder to resist pronation and maintain proper positioning.
He also recommended slightly lifting the elbow at the top of each repetition to create a stronger peak contraction. According to Cavaliere, these small adjustments can significantly improve the quality of each rep.
How to Get More From Preacher Curls
Preacher curls were another focus of the workout.
Many lifters use the exercise primarily as an isolation movement, but Cavaliere believes shoulder stability is often overlooked.
Instead of sitting low in the station, he demonstrated how driving the elbows into the pad activates the lats and stabilizes the shoulder girdle. This creates a stronger foundation for the biceps to generate force. As Cavaliere explained, stronger muscles often start with better stability.
A Smarter Way to Train the Long Head of the Biceps
The incline dumbbell curl remains one of Cavaliere’s preferred exercises for targeting the long head of the biceps.
Because the arm sits behind the body, the muscle is placed under greater stretch throughout the movement.
To increase the training effect, he demonstrated a mechanical drop set that combines incline curls, standard curls, and drag curls using the same weight. The changing positions allow lifters to continue performing quality repetitions even as fatigue accumulates.
Triceps Deserve Equal Attention
Cavaliere also spent considerable time discussing triceps training.
Since the long head of the triceps crosses the shoulder joint, shoulder position becomes critical. Exercises such as incline overhead extensions help place the muscle under greater stretch while reducing unnecessary stress on the shoulders.
He also revisited the bench dip, an exercise often criticized for causing discomfort.
Rather than abandoning the movement, Cavaliere showed how externally rotating the shoulders and pressing slightly up and back can make the exercise more comfortable and effective.
For those looking to build bigger arms, the takeaway was straightforward. Training the muscles is important. Creating the right environment for those muscles to work may be even more important.
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.
