12/08/2026
Arm day for the bros 💪
If you want bigger arms, you don’t need 15 different exercises. You need a few movements you can actually progress and perform well.
Here are 4 of my personal favourites 👇
💪 Bayesian Curl – Biceps
One of my favourites for keeping the biceps under tension through a big range of motion.
With your arm behind your body, you get a great stretch on the biceps, making this a solid hypertrophy movement.
🔨 Heavy Hammer Curl – Biceps
Want thicker arms? Never skip hammer curls.
They hit the brachialis and forearms alongside the biceps, helping build that overall arm thickness.
Go heavy, but keep the reps controlled. Remember you are lifting weights, not launching them 😂
🏋️ Overhead Dumbbell French Press – Triceps
The triceps make up a huge part of your upper arm, so they deserve some serious attention.
The overhead position puts the long head of the triceps under a good stretch, making this a great mass builder.
🔥 Overhead Rope Extension – Triceps
Another great long-head movement, especially for getting a strong stretch and contraction.
Perfect for finishing off the triceps without needing to move ridiculous amounts of weight.
The formula is simple:
Train hard.
Control your reps.
Progress your lifts.
Eat enough.
Repeat.
Now go build some arms 💪😂
Save this for your next arm session. You won’t regret it…
