Arnold Schwarzenegger’s Ultimate Arms Workout Routines

Arnold Schwarzenegger is a legend in the world of bodybuilding, Mr. Universe and one of the most iconic movie stars in history. Who better to share their knowledge with us than this master-bodybuilder? In this article, Arnold shares with us his personal thoughts on exercise, explains how he built up his arms and shoulders and gives us three great workouts that you can do at home or in the gym.

Drag Curl

One of Arnold Schwarzenegger’s favorite arm exercises is the drag curl. This exercise involves holding a weight in each hand and curling the weights up while keeping your elbows close to your body. Arnold would typically do this exercise for 3 sets of 8-12 reps. Try this move yourself and you’ll see how effective it is at working your biceps.

The exercise involves setting up two benches of the same height next to each other with enough room so that a yoga mat can fit in between them. Put a small amount of water into a dish and add just enough to dampen the surface. It’s important to note that you should use water, not oil, because the objective here is to make your fingers slide easily over the nubbins. Next, take two nubbins, grip them with your thumbs down, palms facing each other and fingers pointing towards you. Make sure you spread your fingers and thumb as wide as possible and hold it over the surface of the water dish. Move

Hammer Curl

Arnold Schwarzenegger’s Hammer Curl is a great way to work your arms and get them looking toned and defined. This exercise is simple to do and only requires a set of dumbbells. Start by standing with your feet shoulder-width apart and holding the dumbbells at your sides. From here, curl the weights up towards your shoulders, keeping your elbows close to your body. Return back to the starting position and repeat for 10-12 reps. Triceps Dip.

Many consider dips to be the king of triceps exercises and for good reason. Not only will adding these into your routines give you the arms you want, but they’ll also help strengthen your chest and shoulders. To perform this exercise, place two benches behind you about a foot apart (or more depending on how low you’re able to go) and grab a pair of dumbbells from the floor with your arms extended straight out in front of you. From here, lower yourself down until your elbows make contact with the bench without bending them or leaning forward too much. Pause for one second then press back up by extending your arms again while exhaling. Repeat for 10-12 reps.

Overhead Press

One of Arnold Schwarzenegger’s most popular arm exercises is the overhead press. This exercise works the deltoids, triceps, and trapezius muscles. To do this exercise, Arnold recommends using a barbell or dumbbells. Start with the weight lifted above your head, then lower it behind your head until your arms are parallel to the ground. Raise the weight back up and repeat.

Arnold says that the key to this exercise is to keep your elbows close to your head and to use a weight that you can control. He also recommends doing this exercise in front of a mirror so that you can see your form and correct any mistakes.

Dumbbell Kickback

One of the most effective exercises for targeting the triceps is the dumbbell kickback. This exercise can be done with one arm at a time or with both arms simultaneously. If you are using one arm, hold the weight in your opposite hand and keep your elbow close to your body. From this position, extend your arm back until your elbow is fully extended. Slowly return to the starting position and repeat. For an added challenge, you can pulse at the top of the movement or add a slight bend to your elbow as you extend your arm.

Close Grip Bench Press

One of Arnold Schwarzenegger’s favorite exercises for building arms is the close grip bench press. This exercise works the triceps muscles, which are responsible for extending the elbow and pressing weight overhead. To do the close grip bench press, start by lying on a flat bench with your feet planted firmly on the ground. Then, grasp the barbell with your hands placed shoulder-width apart. Lower the barbell down to your chest, and then press it back up to the starting position. Be sure to keep your elbows tucked in close to your sides throughout the entire movement.

Triceps Pushdown Deep Incline Bench Press

When it comes to working out your arms, there are few routines that can match the intensity and effectiveness of Arnold Schwarzenegger’s routines. In this blog post, we’ll take a look at two of his most popular arm exercises: the triceps pushdown and the deep incline bench press.

Both of these exercises are great for building overall arm strength and size. The triceps pushdown is especially effective for targeting the triceps, while the deep incline bench press is great for hitting all three heads of the shoulder.

When performing these exercises, be sure to use a weight that you can handle for 8-10 reps. If you can do more than 10 reps, then the weight is too light and you won’t get much benefit from the exercise. On the other hand, if you can’t do 8 reps, then the weight is too heavy and you’ll risk injuring yourself.

As with all exercises, be sure to warm up before you start lifting. A light set of 10-15 reps with a lighter weight will help get your muscles warm and ready to lift heavier weights.

Once you’re warmed up, it’s time to start your sets. For the triceps pushdown, Arnold typically

One Arm Tricep Press Down

Arnold Schwarzenegger is one of the most well-known and respected bodybuilders of all time. His arms are the stuff of legend, and he’s known for having some of the best arms in the business. If you’re looking to get arms like Arnold, then you need to check out his ultimate arms workout routine. One of the exercises that he recommends is the one arm tricep press down.

This exercise is great for targeting the triceps, and it’s a move that Arnold himself swears by. To do the one arm tricep press down, start by grabbing a dumbbell in one hand and standing with your feet shoulder-width apart. Bend your elbow and keep your upper arm close to your side as you lower the dumbbell down towards your thigh. Once the dumbbell is close to your thigh, extend your elbow and press the dumbbell back up to the starting position. Repeat this move for 10-12 reps on each side.

Single Arm Dumbbell Extension

Arnold Schwarzenegger’s Ultimate Arms Workout Routines

by Mike Samuels

Just because you’re not a professional bodybuilder doesn’t mean you can’t have arms like one. With the right workout routine, you can build impressive arms in no time at all.

One of the best exercises for building arm size is the single arm dumbbell extension. This exercise allows you to really focus on each individual tricep head, and it’s a great movement for bringing up lagging triceps.

To perform the single arm dumbbell extension, start by sitting on a bench with a dumbbell in one hand. Start with your arm fully extended, and then slowly lower the weight down to the side of your head. Be sure to keep your elbow stationary throughout the movement, and don’t allow it to flare out. Reverse the motion and extend your arm back to the starting position. That’s one rep. Perform 8-12 reps per side.