Arnold's Bicep Workout

Arnold’s Bicep Workout

Without a doubt Arnold Schwarzenegger was known for his massive high peaked biceps!

That’s not to say that the rest of his physique wasn’t good. After all a bodybuilder doesn’t become a 7X Mr. Olympia with lagging body parts, but his biceps were world class, even by today’s standards.

I’ve been a huge Arnold fan ever since I was a kid. It was seeing him in the movie “Conan The Barbarian” that inspired me to start working out and building muscles in the first place 🙂

Arnold in Conan The BarbarianArnold in Conan The Barbarian.

One of the training techniques that Arnold used to build his massive arms was Positions Of Flexion.

This basically means training each muscle group through different ranges of motion; starting with a compound mid-range exercise, then moving to an exercise that works the muscle in the stretched position, and then finishing off with an exercise that works the muscle in the fully contracted position.

Hands down this is one of the most effective ways that you can train a muscle group for maximum growth stimulation.

Here is a typical bicep workout that Arnold Schwarzenegger used to do:

Barbell Curls (Mid Range Power Move)
Lee Hayward Bicep Barbell Curls

This is a mid-range exercise as most of the tension is on the biceps in the middle of the rep.

Incline Dumbbell Curls (Fully Stretched Move)
Lee Hayward Incline Dumbbell Curls

This is a stretched position exercise as most of the tension is on the biceps at the bottom or fully stretched position.

Concentration Curls (Peak Contraction Move)
Lee Hayward Dumbbell Concentration Curls

This is a peak contraction exercise as most of the tension is on the biceps at the top of the rep when the biceps are fully contracted.

Bicep Workout, Sets, & Reps

Arnold used to train his biceps 2 times per week with 4 sets of 8-10 reps per exercise. Give it a try for yourself and I’m sure it will pump up your biceps like crazy!

If you would like to learn more about building bigger more muscular arms, be sure to checkout The “Blast Your Biceps” program. This is a 3 Phase Mass Building Arm Specialization Training System that can help you gain a solid inch of muscular mass on your arms in just 8 weeks!

Click Here to learn more about the “Blast Your Biceps” program.

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About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...