Arnold’s biceps routine has inspired generations, transformed physiques, and created legends in the world of bodybuilding.
You’ll find this thorough workout combines the raw intensity of old-school training with proven scientific principles for maximum muscle growth. Whether you’re a seasoned lifter or just starting your journey, this program reveals the exact techniques that helped build Arnold’s famous 22-inch arms.
Get ready to discover the strategic approach that made the Austrian Oak’s biceps training legendary.
Arnold’s Big Biceps Bulking Strategy and Best Biceps Exercise Idea
Legend has it that Arnold’s biceps measured an impressive 22 inches during his prime – a testament to his intense training philosophy. His arm workouts focused on maximizing muscle hypertrophy through high training volume and progressive overload techniques.
Arnold’s biceps workout strategy centered on:
Two-hour dedicated arm sessions twice weekly
Maximum weight utilization for ideal muscle mass gains
Split training over six days for recovery
Separate focus on biceps, triceps, and forearms
You’ll want to structure your biceps workout similar to Arnold’s approach by incorporating heavy weights while maintaining proper form. This means pushing your limits with challenging sets while allowing adequate rest between training days.
His method proves that building impressive biceps requires both intensity and strategic planning – it’s not just about lifting weights, but lifting them with purpose and progression.
Exercise 1: Cheating Barbell Bicep Curl
Smashing through conventional bicep training, the Cheating Barbell Curl stood as Arnold’s go-to mass builder, allowing him to handle heavier weights through controlled momentum.
You’ll need to perform 5-8 sets of 8-12 reps, focusing on proper form while using the strategic “cheat” technique to maximize muscle growth. This method lets you work with heavier weights than strict curls, creating greater tension in your biceps during the peak contraction phase.
To execute Arnold’s favorite bicep builder:
Start with a challenging weight you can control
Use slight body momentum to initiate the movement
Control the negative portion of the lift
Maintain tension throughout each rep
Focus on squeezing your biceps at the top
This training method builds both size and strength, delivering the intense stimulus your biceps need for serious growth.
Exercise 2: Incline Dumbbell Biceps Curl
After mastering the art of controlled cheating curls, it’s time to target your biceps from a different angle.
The incline dumbbell curl was one of Arnold’s favorite moves for building impressive biceps mass and definition.
Set an adjustable bench at a 45-degree angle and lie back with a dumbbell in each hand. You’ll want to perform 5-8 sets of 8-12 reps to join Arnold’s pump club. Focus on squeezing your biceps at the top of each rep for maximum muscle contraction.
What made this exercise special in Arnold’s biceps workout was how it stretched the muscle in the starting position.
The incline angle creates constant tension throughout the movement, which is essential for building those peaked biceps Arnold was famous for.
Exercise 3: One-Arm Concentration Biceps Curl
To take your biceps training to the next level, Arnold relied heavily on the one-arm concentration curl for laser-focused muscle development.
This isolation exercise allowed him to maximize the mind-muscle connection, ensuring each bicep was targeted with precision and intensity.
How to perform the one-arm concentration curl in Arnold’s style:
Sit on a bench with your feet flat
Rest your elbow on the inside of your thigh
Curl the dumbbell while keeping your upper arm stationary
Focus intensely on feeling the bicep contract
Perform a slow, controlled negative
The workout structure:
Complete 5 sets
Perform 10 repetitions per set
Execute each rep with deliberate control
Switch arms after completing all reps
This exercise was one of Arnold’s favorites for developing peaked, well-defined biceps.
Before starting Arnold’s signature dumbbell curl routine, ensure you have proper form and the right mindset to maximize your gains.
You’ll want to select weights that challenge you while still allowing clean execution through all 5 sets of 10 reps, just as Arnold did during his competition prep.
Remember that this exercise was vital to Arnold’s symmetrical arm development, so focus on maintaining perfect balance between both sides during the alternating movements.
#Before you plunge into Arnold’s best exercise routine, here are a few essential tips to think about:
While initiating Arnold’s legendary bicep routine, you’ll need to master several fundamentals that shaped his success with the Standing Alternate Dumbbell Bicep Curl.
Start by gradually increasing your weights as you progress through your training routines, but never sacrifice form for heavier loads.
During bicep curls, maintain strict form throughout your sets, focusing on controlled movements and proper muscle engagement to maximise results.
Remember to incorporate adequate rest periods between sets to allow your muscle groups to recover effectively.
You’ll need to support your workout routines with proper nutrition, which means consuming enough calories and protein to fuel muscle growth.
Arnold always emphasized that success in building bigger biceps isn’t just about the exercises; it’s about creating a thorough approach that includes both training and nutrition fundamentals.
Remember, Arnold’s Bicep Exercise Routine Is for the Dedicated
Since Arnold Schwarzenegger built his legendary arms through sheer determination and intense training, you’ll need the same level of dedication to follow his bicep routine.
His high-volume training approach targets every muscle fiber through intense bodybuilding exercises that’ll push your limits.
To succeed with Arnold’s back and biceps workout, you’ll need more than casual commitment – this isn’t your typical arm day.
The Arnold curls and other signature moves require focused execution and unwavering discipline.
You’re looking at multiple sets with heavy weights, precise form, and relentless intensity.
If you’re not ready to give 100% to your training, start with a less demanding program.
This routine separates casual lifters from dedicated bodybuilders who are willing to put in the work.
To Wrap It All Up
You’ve just tackled Arnold’s legendary biceps routine – and if you’re not sweating like you’ve carried Conan’s sword up Mount Olympus, you’re doing it wrong.
Remember, you can’t build arms like the Austrian Oak by taking shortcuts or skipping the focus on form. Now get back in there, channel your inner Terminator, and make those biceps scream “I’ll be back!” tomorrow. Your gains await.
FAQs
What Is Arnold Schwarzenegger’s Biceps Workout?
Arnold Schwarzenegger’s biceps workout included standing barbell curls, alternating dumbbell curls, concentration curls, incline dumbbell curls, and preacher curls. He focused on heavy weights, strict form, and full range of motion to maximise biceps growth.
How Did Arnold Train His Biceps?
Arnold trained his biceps with high volume and intensity, using multiple curl variations for 20-26 total sets per session. He applied strict form, heavy weights, and peak contractions to fully stimulate his biceps.
What Exercises Did Arnold Use for Biceps Peak?
Arnold used concentration curls, incline dumbbell curls, and alternating dumbbell curls to build his biceps peak. Concentration curls isolated the peak, while incline curls provided a deep stretch for fuller biceps development.
How Many Sets and Reps Did Arnold Do for Biceps?
Arnold did 5-6 sets per biceps exercise with 8-12 reps each. His total biceps volume reached 20-26 sets per workout, using high volume training to maximise muscle growth.
Arnold Biceps Workout Routine vs Modern Bodybuilding Routines
The main difference between Arnold’s biceps routine and modern routines is volume. Arnold trained with 20-26 sets per workout, while modern routines use 10-15 sets for better recovery. Both use curls but differ in frequency and training load.
Can Beginners Do Arnold’s Biceps Workout?
Beginners should avoid Arnold’s biceps workout due to its high volume and intensity. Start with basic curls for 6-9 total sets per session to build foundational strength before attempting advanced routines.
What Is the Arnold Cheat Curl Technique?
The Arnold cheat curl technique uses slight body swing to lift heavier weights during barbell curls. He started strict, then used hip drive to complete reps, overloading the biceps beyond normal failure to stimulate growth.
I'm Khirul Alam, aka NILOY FITNESS, a devoted bodybuilder and fitness expert. I write about fitness, bodybuilding, and mental health at Hercules Bodybuilding to inspire and help people reach their fitness goals. I'm committed to making a positive impact in the fitness community.
