Science Based Arm Workout (ATHLEAN X | Andrew Huberman)
If you want bigger arms, you can’t just curl and press your way through random biceps and triceps exercises and hope that more effort eventually turns into more growth. In this arm workout, Jeff Cavaliere takes Dr. Andrew Huberman through a science-based biceps and triceps workout that shows you how to get more out of every rep by paying attention to the details that most people overlook.Build Bigger Arms Here - https://athleanx.com
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When it comes to building bigger biceps, most people think about elbow flexion and stop there. The problem is, the biceps don’t just bend the elbow. They also supinate the forearm and assist in shoulder flexion. That means if you want to train the biceps more completely, you need to choose exercises and perform them in a way that allows you to take advantage of these functions.
That starts with the alternating dumbbell curl. This is one of the most common biceps exercises, but also one of the easiest to underuse. Instead of simply curling the dumbbell up and down, Jeff shows Dr. Huberman how to overload supination by holding the dumbbells with an offset grip. This helps create a stronger biceps contraction and prevents the movement from becoming just another arm swing. From there, a small lift of the shoulder at the top of the curl can help tap into the shoulder flexion function of the biceps, giving you a more complete contraction without turning the exercise into a cheat curl.
Next is the preacher curl, but not the way most people do it. The seated preacher curl often locks you into one fixed position, which can make it harder to adjust your body and arm angle when the exercise starts to get difficult. By doing the preacher curl in a way that allows you to manipulate leverage on the pad, you can drive your elbows into the pad and keep tension where it belongs. This not only helps you get more out of the exercise, but also helps protect the biceps tendon from unnecessary strain.
The incline dumbbell curl is another staple for building bigger biceps, especially because it places the long head of the biceps on stretch. That stretch position is important because it allows you to load the muscle in a lengthened state, one of the most valuable positions for hypertrophy. Jeff shows Dr. Huberman how to take this even further with a mechanical dropset. Once you reach failure in the strict incline curl position, you can adjust the execution to continue the set and train not just to failure, but through failure.
Of course, no complete arm workout is complete without direct triceps training. The triceps make up the majority of the upper arm, and if you want bigger arms, you need to train all three heads of the triceps with special attention to the long head. Since the long head crosses the shoulder joint, your shoulder and elbow position matter a lot more than most people realize.
That is where the incline powerbomb comes in. By performing this triceps exercise on an incline, you place the long head of the triceps on stretch and create a much better opportunity for growth. But the key is not just the angle of the bench. Jeff highlights the importance of elbow and shoulder positioning so that you promote external rotation rather than falling into internal rotation. This allows for a greater range of motion, a safer shoulder position, and a stronger contraction through the triceps.
From there, Jeff takes Dr. Huberman through the bench dip, but with important corrections. Bench dips get criticized often because they can irritate the shoulders when done poorly. The problem isn’t always the exercise itself, but the setup. By turning the hands out, you promote external rotation and reduce irritation to the anterior shoulder capsule. Then, instead of simply pressing straight up, Jeff cues the movement as pressing up and back. This helps create a better contraction in the long head of the triceps and turns the bench dip into a much more effective arm-building exercise.
For the rest of the workout and tips, be sure to watch to the end of the video.
If you are looking for a complete arm workout that helps you build bigger biceps, bigger triceps, and stronger, healthier arms, this is the kind of training you want to pay attention to. Whether you are following along with Dr. Andrew Huberman or applying these tips to your own workouts, the details shown in this video can help you get more growth out of the exercises you are already doing.
For a complete step-by-step training program that helps you build muscle, burn fat, and train like an athlete, head to https://athleanx.com and find the program that best matches your goals.
Be sure to subscribe to ATHLEAN-X for more science-based workouts, biceps exercises, triceps exercises, arm workouts, muscle building tips, and training breakdowns from Jeff Cavaliere. Receive SMS online on sms24.me
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