Home Training Workouts The Number 1 Workout to Blow Up Your Arms (4 Exercises)

The Number 1 Workout to Blow Up Your Arms (4 Exercises)

Consistently do this workout to see your arms grow in size.


This is the number 1 workout to blow up your arms. Add this workout to your training routine (it is only 4 exercises) and see the change in size and strength in no time.

In the pursuit of the perfect physique, one aspect often stands out—a set of well-defined, robust arms. For many, achieving those coveted big, thick, and juicy arms seems like an elusive dream. In this journey, it’s not uncommon to encounter frustrations, especially when faced with genetics that might seem less than generous.


The quest for biceps and triceps excellence is a nuanced process that goes beyond mere curls and pushdowns. Today, we unveil a science-backed approach to create the perfect arm workout that goes beyond conventional wisdom.

The information laid out below is based on a video shared by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.

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The Number 1 Workout to Blow Up Your Arms (4 Exercises)

The biceps, a focal point for arm aesthetics, demands strategic attention. While traditional standing dumbbell curls have their merits, recent research suggests a more targeted approach. The incline curls versus preacher curls study revealed that preacher curls, which challenge the biceps in the initial stretched position, led to more substantial growth, particularly in the bottom part of the biceps. The key lies not only in the exercise selection but also in the execution.


To optimize preacher curls, initiate the movement with a neutral grip and gradually turn your wrists inward, ensuring the palms face up at the top. This nuanced technique optimizes the range of motion, emphasizing the stretch and contraction of the biceps. It’s advisable to start with lighter weights for higher reps and gradually progress to heavier weights within the 8 to 12 rep range.

Source: Andres Ayrton on Pexels

Beyond Traditional Curls:

To amplify the growth of not just the biceps but also forearm muscles like the brachioradialis and brachialis, standing hammer curls on a preacher curl bench are introduced. The neutral grip aligns the brachioradialis with the arm’s path during the curl, making it work more effectively. This exercise, whether performed with dumbbells or behind-the-body hammer cable curls, further diversifies the arm workout for comprehensive growth.


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The Triceps Transformation:

Moving to the triceps, understanding the distinct heads—medial, lateral, and long—provides insight into tailored exercises. While pressing movements like the bench press contribute to the growth of the medial and lateral heads, the long head requires specialized attention. Skull crushers and tricep overhead extensions emerge as effective options for long head development. Recent studies have shown that overhead extensions, in particular, provide a significant stretch to the long head, leading to enhanced growth.

For lateral head focus, a unique exercise, inspired by biomechanics expert Coach Kasim, involves cable lateral tricep extensions. This exercise optimally stretches and challenges the lateral head near the beginning of the movement. Alternatively, close grip push-ups or the JM press with dumbbells offer effective alternatives for lateral and medial head emphasis.


“I’d highly recommend sticking with lighter weights and aiming for about 15 to 20 controlled reps,” Ethier explains, regarding the last two exercises.

Hypertrophy Guide for Triceps

In a nutshell, these are the 4 exercises you should be doing, sets and reps, comprised in the number 1 workout to blow up your arms:

  1. Dumbbell preacher curl – 3-4 sets of 8-12 reps
  2. Dumbbell hammer preacher curl – 3-4 sets of 8-12 reps
  3. Cable overhead extension – 3-4 sets of 10-15 reps
  4. Lateral head cable extension – 3-4 sets of 10-15 reps

Ethier also talked about alternatives for those movements. Keep the sets and reps (and weight) similar. In order, you can change the number 1 of the list above for number 1 on the list below and so on:

  1. Behind body cable curl
  2. Behind body hammer curl
  3. Skullcrusher
  4. JM press, Close-grip push-up
Source: Julia Larson on Pexels

Embarking on the journey to sculpt the perfect arms is a nuanced endeavor that demands both science-backed insights and unwavering commitment. As we’ve delved into the intricacies of biceps and triceps development, it’s essential to understand that the path to robust arms extends beyond the gym floor. While the selected exercises and execution techniques are meticulously chosen to optimize growth, their efficacy is magnified when coupled with foundational principles that form the bedrock of fitness success.

In the pursuit of bigger, thicker, and juicier arms, pushing one’s limits during workouts is paramount. The journey is not just about lifting weights; it’s about progressively challenging oneself and pushing through plateaus. Every rep, every set, and every exercise contributes to the sculpting process, and consistency is the key that unlocks transformative results.


Equally crucial is the role of nutrition in this journey. The body requires proper fuel to repair and build muscle. Ensuring a diet rich in protein, healthy fats, and nutrient-dense carbohydrates provides the essential building blocks for arm development. Adequate hydration also plays a role in optimizing muscle function and recovery.

Best Biceps and Triceps Workout For Bigger Arms

As you embark on this transformative quest, it’s essential to acknowledge that the journey is personal and unique. Results may vary, and patience becomes a virtue. Celebrate the small victories, whether it’s an extra rep, a slight increase in weight, or the gradual emergence of muscle definition. The journey to perfect arms is a marathon, not a sprint.


All in all, the science-backed approach presented here provides a roadmap for optimal biceps and triceps development. However, the real magic happens when this scientific understanding intertwines with personal dedication and adherence to fundamental principles. So, lift with purpose, fuel your body wisely, prioritise quality sleep, and witness the evolution of your arms into a testament of your commitment and perseverance. Embrace it with passion and enjoy the process.

Watch the video for all the information you need about Ethier’s number 1 workout to blow up your arms.

Read More: The Most Effective Arm Workou

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