Arm Workout for BIGGER Arms (FIX SKINNY ARMS!)

If you have been looking for an arm workout for bigger arms that could fix skinny arms once and for all, you’ve come to the right place. In this video, I’m going to take you step by step through an intense biceps and triceps workout that will get even the hardest of hardgainer’s arms growing.

Jeff Cavaliere and Jesse from ATHLEAN-X are going to take you through a 30-45 minute arm workout that can be used to start packing inches onto your arms. The key here, as you will see, is that it’s not just about which arm exercises you perform but how you perform them that holds the real results you are seeking.

We start out this workout for bigger arms with the biceps portion of the training.

The first exercise is actually a curl combo that starts with a strict curl done against the wall and then immediately moves into a cheat curl away from the wall. The strict curl is an amazing variation of the popular biceps exercise because it takes away any trunk lean or momentum that are normally contributing to the lift. To perform these properly you have to keep your head, upper back and butt up against the wall the entire exercise.

As soon as I reach failure, in the 5-6 rep range, I step away from the wall and take a brief 10 second rest. From here, pick up the EZ curl bar once again and perform cheat reps to failure. The idea is that the additional sway from the upper body will help to put you into position to perform another slow eccentric rep for even more tension and growth inducing muscle damage.

The next exercise is called an incline waiter’s curl. The key here is that by putting my body into the inverted position on an incline bench I am getting the benefits of the spider curl. This means, I get peak tension on the biceps in their full contracted position. Pair that up with the fact that I can remove the forearms from dominating the curl, as they so often do, with the bent back wrist position of the waiter’s curl and I have an amazing combination that provides an incredible arm pump. 3 sets of 8-10- reps are the key here.

The final exercise for the biceps is one that hits the underlying brachialis muscle for wider biceps. This is called the cross body hammer curl. The key to this is the pronated position of the forearm during the rep. With this in place, the biceps is minimized and the elbow flexion demanded by the movement is handled more so by the optimally recruited brachialis muscle.

We move onto the triceps portion of this arm workout and start off by performing yet another combination of movements in drop set fashion. First up is the EZ bar lying triceps extension. This is an amazing triceps exercise for putting the long head of the triceps on stretch. The stretch can be emphasized even more however by allowing the arms to drop just a bit more at the bottom of each rep. From here, power the bar up to the top but still maintain a slight lean back of the arms at the top to keep the tension on the triceps.

As soon as you reach failure, head to the second part of the combo which is a JM Press to failure. The target of the bar here is your front delts rather than overhead. This should allow you to keep the reps coming even though you’re fatigued by this point in the sequence.

Next up is the rocking triceps pushdown. Here you are getting the benefits of the optimal physics of the exercise for better triceps gains. Keeping the forearms perpendicular to the rope during the entire exercise is going to allow for better recruitment of the muscle throughout the entire range of motion. Perform 3 sets of 10-12 reps on this one.

Finally, the last exercise for triceps is a combination once again. It starts with the often overlooked triceps kickback and finishes with the cobra pushup for a great bodyweight arm exercise. Perform 2-3 sets of 10-12 reps on the first part of the combo and finish up with sets to failure on the second half.

Here’s a recap of the arm workout for you:

1A. Strict Curls – 3 x 5-6 reps
1B. Cheat Curls – 3 x F

2. Incline Waiter’s Curls – 3 x 8-10

3. Cross Body Hammer Curls – 2-3 x 10-12 each arm

4A. Lying Tricep Stretch Extensions – 3 x 6-8
4B. JM Press – 3 x F

5. Rocking Triceps Pushdowns – 3 x 10-12

6A. DB Incline Tricep Kickbacks – 2-3 x 10-12
6B. Cobra Pushups – 2-3 x F

If you try this arm workout for skinny arms and it helps you to build bigger arms, be sure to check out our complete program to make even better gains. Head to via the link below and take a look at the Ultimate Arms Workout program available.

If you are looking for more videos on how to get bigger arms fast and individual biceps workouts and tricep workouts, be sure to check out all our videos here on youtube and remember to subscribe to our channel via the link below so you never miss a new video when it’s published.

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42 thoughts on “Arm Workout for BIGGER Arms (FIX SKINNY ARMS!)

  1. ATHLEAN-X™ says:

    *NOTIFICATION SQUAD GIVEAWAY* – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • danny disney says:

      Thank you so much for your advice. Being older now,I learned the hard way to not self medicate and not work through the pain. Taking care of myself as much as possible is number one. No job is worth destroying. Myself again thanks for the information.

    • IllusionmanJB says:

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    • Kriosym says:

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  2. Lone Lobo says:

    Those before and after pics show that Jesse is definitely taking his training seriously. He went from noodle arms to solid cannons!

  3. Can Özel says:

    If that “V” was a reference to V-fella we all know (and wish we did not), that was one of the best disses of all fitness history.

  4. Daniel Bustamante says:

    That second when you can see Jeff laying down on the floor once he’s done with the cobra push-ups… Man I can see sheer pain.

  5. danny disney says:

    First off love the comic relief with Jessie. Sometimes we take ourselves to seriously you (Jeff) and Jessie together put the fun back in the gym. Now to the video. Dosen’t these movements put a lot of pressure on the shoulders especially the tricep exercises. I personally have bad shoulder from an injury and poor recouping no trainer or Dr who cared enough to instruct me properly. I powered through the pain and self medicated now that I am older I am paying for it. Thanks for your videos and all the information you publish

    • Derek Mad Dog Mac McCollister says:

      My left shoulder is actually injured as well from an accident. These are some of my favorite exercises & how I got my arms to have so much size. The last of the 6 exercises, to be honest, is one I hardly ever do. I can do these exercises, and they don’t put any extra strain on my shoulder – nor more than any other exercise. There are some exercises I’ve had to modify. Also, I took time before jumping back in the gym to focus on building shoulder strength & flexibility after my accident. There are some exercises that do still bother me.

      That said – I don’t know your particular situation, or injury, but what I can tell you is that I like the fact that Jeff is a physical therapist. Being so, if you ever decide to purchase one of his programs, you can select part, or parts, of your body that you have injuries. This will give you a slight variation on some exercises. Jeff is the only online trainer I know that does this & also allows you to have a direct line of communication with him when you sign up to ask questions specifically like this one. Jeff’s mentality is the same as mine: Safety is number one, then strengthening & conditioning the injured area & finally the rest of your body.

      I worked in the medical field for years in the military & actually have a bachelors in exercise science. I wanted to be a physical therapist at one time. Long story short, life took a different direction for me, that didn’t happen, but I can definitely vouch for Jeff’s knowledge. I’ve been pleasantly surprised that I have even learned a few things from him along the way when it comes to injuries. He definitely has my respect all around.

      I don’t know if that helps much, but I wish you luck in your journey & I would encourage you to not work through the pain, but to work on training your shoulders so you don’t have pain to work through, other than that good burning feeling we all get. There are dozens of shoulder exercises we neglect that will help to strengthen your shoulders without hurting them. Again, best of luck to you!

    • Syed Mohammad Talha says:

      Not to the point where it’s bad; but yes, it does. Any tricep exercise will somewhat engage the shoulder and the chest, and vice versa; they’re all pushing muscles, hence like to work together.

    • Loki Laufeyson says:

      i think the chest supported kickback, rocking pushdown and cobra push up are alright but if you still feel your shoulder hurt, drop the cobra push up

    • Derek Mad Dog Mac McCollister says:

      Danny, MOST exercises, if done correctly, you shouldn’t have much of an issue doing them. That being said, form is the most important thing to avoid injuries, and also the most important thing to pay attention to if you do have injuries. You can still train with pain most of the time if you’re in correct form. If that pain is too much, or you’re sacrificing form (as the first video link talks about) then I would encourage you to work on rehabilitation of said injury before continuing training. I would also recommend watching both of these videos I’ve linked here for you. Again, I don’t know your exact situation, but yes, the commenters above are correct, there will be pressure on the shoulder, but you asked “a lot of pressure” – and in my opinion, in the correct form, “a lot of pressure” is subjective. Lastly, good luck on your journey & I hope that you can continue training, even if you need to take a “break” for some rehabilitation. I put break in parenthesis because you’re still technically training when you rehab, and you’ll actually come back even stronger.

      Video on training with pain:

      Video specifically on training with shoulder pain:

      I add the exercises from this second video in to my workouts even still once a week. There aren’t that many exercises I have issues with anymore. I just am not able to lift as much weight as I used to.

  6. Kyle Howard says:

    Jesses transformation over the years always makes me happy. Not just his physique but even his personality has changed, he used to not say a single word and now some of the videos are mostly done by him

  7. blakduk says:

    I like the new format- seeing the exercise repeated by another person helps reinforce the essential elements, especially as you guys have a different physique and slightly different action.

  8. Levi Heaton III says:

    Jesse got the dream job. He gets trained by one of the best trainers on earth and he gets paid to do it. People don’t get to train with guy like Jeff unless they play a professional sport. Talk about benefits package. What a job! I guarantee Jeff pays him well on top of it.

  9. ThisPlaceDoesn’tEvenSellCheese says:

    Jeff’s real plan this whole time was to make a solid training partner out of Jesse to keep himself humble through fear that Jesse will one day overthrow Jeff for the A-X throne

  10. Ashish Singh says:

    Has anyone else noticed how RED Jeffs face gets whenever he is doing the triceps on bench ? Makes him almost as red as a tomato.
    P.S. As always, a great video. Can’t wait to try it out.

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