Arnold Schwarzenegger’s Incredible Secret Arm Routine Revealed

Exercise 1: Cheating barbell curl

“The cheating barbell curl stands alone for building mass. I start the movement with the barbell at the thighs, with a shoulder-width grip, and nudge it into motion with a slight body movement. This gives me sufficient momentum to pass any sticking points as long as I keep concentrating. I go to full biceps flexion, then lower the bar slowly to the starting position.”

“Since the palms face up, I get the benefit of supination, which peaks up the outer head of the biceps during full flexion, as well as developing thickness through the central section of the muscle.”

Exercise 2: Incline dumbbell curl

“I lie on a 45-degree incline bench. I prefer the low incline because it permits the biceps to fully extend at the bottom of the movement and remain under this tension during the entire movement upward.” One of the rules of muscle kinetics says that the greater the initial tension on the muscle, the greater the number of contracting fibers during flexion.”

“Therefore, when you have a lot of fibers contracting all at once, you are building mass. I strive for full extension and full contraction.”

At this point, his arms engorged with oxygen-carrying blood, Schwarzenegger would move on to the isolation movements.

Exercise 3: One-arm concentration curl

“This one is done in a standing bent-over position using the free arm for support.”

Form during this concentration curl movement becomes highly critical. The tendency prevails, even among the most experienced bodybuilders, to draw the elbow in toward the chest during this movement. The elbow must not move from the vertical plane of the curling movement. The upper arm must remain vertical, and the dumbbell must be curled to the shoulder. Although it seems like a restricting uncomfortable movement, it remains the secret to peak biceps development.”

Finally, with his arms screaming for mercy, Schwarzenegger would head back to the dumbbell rack for a final assault with his fourth exercise.

Exercise 4: Standing alternate dumbbell curls

“As the dumbbell is curled, the hand is supinated as though trying to touch the little finger to the outer head of the biceps at the peak of the contraction.”

With this movement, you get that famous little burst of muscle that peaks up the outer biceps head and lends the ultimate touch to any kind of biceps pose. So you must remember to twist the hand as you curl, two motions in one. The biceps come into play quite strongly to supinate your hands, as well as to flex the arms. This little twist gave me separation, brachialis development and lower biceps thickness.”

That’s Enough

Four exercises, 20-26 sets, 45 minutes a monstrous biceps workout by nearly anyone’s standards. But for Schwarzenegger, it was just enough. “If I did them right, I didn’t need more,” he offers.

Arnold’s Off-season Bicep Routine

References:

http://www.simplyshredded.com
http://www.muscleandfitness.com/
http://www.flexonline.com/
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