Biceps and Triceps: Special Workout to Fix Skinny Arms

Check out this special workout designed to fix skinny arms by properly targeting biceps and triceps with a total of 9 exercises.

Being fitter is not always about losing weight. Some people struggle to bulk up and have to change up their training routine compared to those who are looking for weight loss.

When it comes to transforming a skinny physique, focusing on specific muscle groups is crucial. In this article, we delve into the world of skinny individuals as they embark on a journey to build impressive arms.

Arms, often a challenging area for growth, demand targeted workouts to ensure proportional development. Join us as we break down a comprehensive arm workout, highlighting key exercises, techniques, and the science behind muscle growth.

The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

And to help out with this particular case of skinny arms, Cavaliere is joined by his friend Jesse Laico. Many individuals, particularly skinny guys like Jesse, often find it challenging to develop well-defined and muscular arms.

Source: Norbert Buduczki / Unsplash

In this instance, Cavaliere delve into a comprehensive arm workout designed to help skinny guys bulk up their arms through focused and effective exercises. The workout regimen targets both biceps and triceps, emphasizing proper form, strategic variations, and the science behind each exercise.

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Special Workout to Fix Skinny Arms

Below you will find Cavaliere’s special workout to fix skinny arms once and for all.

1. The Strict Curl/Cheat Curl Combo

The workout kicks off with a unique combination of strict curls against a wall and cheat curls to maximize bicep engagement. The strict curl, performed against the wall, prevents momentum reliance, ensuring proper form and muscle activation. The cheat curl follows immediately, allowing controlled momentum for additional eccentric overload, a crucial aspect of bicep development.

2. Waiter Curl/Spider Curl Combination

The second exercise introduces the Waiter Curl and Spider Curl combination, executed on an incline bench. This exercise isolates the biceps, particularly the long head, by eliminating forearm dominance. The unique positioning of the dumbbell targets the peak contraction of the biceps, promoting muscle growth and symmetry. Jesse’s experience with this exercise emphasizes its effectiveness in building both strength and size.

3. Cross Body Hammer Curl

Moving on, the Cross Body Hammer Curl targets the brachialis, providing depth to the arms. By incorporating a pronated forearm position, the exercise minimizes bicep contribution, emphasizing the flexion of the elbow and intensifying the focus on the brachialis. The sets and repetitions are adjusted to ensure a well-rounded arm development.

4. Lying Tricep Extension/JM Press Combo

Transitioning to triceps, the workout begins with the Lying Tricep Extension, emphasizing a stretch on the long head. By allowing the arms to sink at the bottom of each repetition, the stretch activates the triceps, preparing them for the subsequent JM Press modification. This modification, performed in a fatigued state, challenges the triceps with lighter weights, promoting muscle engagement and growth.

5. Rocking Pushdown

Source: Daniel Apodaca on Unsplash

The Rocking Pushdown, a favourite tricep exercise, ensures constant tension on the triceps throughout the range of motion. By keeping the rope perpendicular to the forearms, this variation maximizes tricep activation and minimizes engagement of other muscle groups. Jesse highlights the effectiveness of this exercise in isolating the triceps and providing valuable feedback on form.

6. Tricep Kickback/Cobra Pushup Combo

The final exercise combines the often-underestimated Tricep Kickback with the Cobra Pushup. Performing kickbacks on an incline bench minimizes momentum and targets the long head of the triceps. Following the kickbacks, the Cobra Pushup acts as a bodyweight burnout, further extending the triceps and promoting muscular endurance. The exercise combo offers a unique approach to closing out the arm workout with intensity.

The Workout

1. Strict Curls – 3 sets of 5-6 reps.

2. Cheat Curls – 3 sets of 5-6 reps

The first two exercises should be done as a superset. Do one set of exercise 1 and go straight to exercise 2. Rest only after doing one set of each exercise before starting a new set.

3. Inclined Waiter Curls – 3 sets of 8-10 reps

4. Cross body hammer curls – 2 or 3 sets of 10-12 reps

5. Lying triceps stretch extension – 3 sets of 6-8 reps

6. EZ bar JM press – 3 sets to failure

Exercises 5 and 6 should be done as a superset, just like exercises 1 and 2. No rest between each set.

7. Rocking triceps pushdowns –  3 sets of 10-12 reps

8. Incline triceps kickback – 3 sets of 10-12 reps

9. Cobra push-ups – 3 sets to failure.

The last two exercises are also meant to be done as a superset.

Source: Andrea Piacquadio / Pexels

In conclusion, the journey from a skinny physique to a well-built one is both challenging and rewarding. The detailed arm workout outlined in this article provides a blueprint for individuals like Jesse to achieve balanced and impressive arm development.

This in-depth arm workout for skinny guys combines science-backed principles, strategic exercise variations, and real-life experiences to provide a comprehensive guide to building bigger and stronger arms. By incorporating these exercises into a well-structured routine, individuals like Jesse (and probably yourself) can achieve remarkable results in both bicep and tricep development. Remember, consistency, proper form, and gradual progression are key elements in any successful muscle-building journey.

You can watch the video below to see Jeff Cavaliere and his apprentice Jesse performing the exercises. In fact, Jesse is the one who started out with skinny arms and developed them correctly.

For a demonstration of each exercise done correctly and more details about why each of the exercises feature this workout, simply hit the play button below.

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While the importance of having big and strong arms can vary depending on individual goals and preferences, there are several reasons why many people consider well-developed arms to be desirable:

1. Aesthetics:
   • Symmetrical and muscular arms contribute to an aesthetically pleasing physique. Well-defined biceps and triceps are often associated with a fit and healthy appearance.
2. Confidence Boost:
   • Improved muscle definition can boost self-confidence and body image. Feeling good about your physical appearance can positively impact various aspects of your life.
3. Functional Strength:
   • Strong arms are essential for everyday activities, from lifting groceries to performing household chores. Increased arm strength enhances overall functional fitness and makes daily tasks easier.
4. Sports Performance:
   • Many sports require strong and powerful arm muscles. Athletes in sports like wrestling, boxing, basketball, and rock climbing, for example, benefit from having robust arms for optimal performance.
5. Health Benefits:
   • Strengthening the muscles in your arms contributes to overall physical health. It can help improve posture, reduce the risk of injury, and promote joint stability.
6. Balanced Physique:
   • A well-balanced physique is often characterized by proportional muscle development. Strong arms complement other muscle groups, contributing to a more harmonious and balanced overall appearance.
7. Metabolism Boost:
   • Building muscle, including the muscles in your arms, increases your basal metabolic rate. This means your body burns more calories at rest, which can be beneficial for weight management and overall health.
8. Personal Achievement:
   • Developing big and strong arms can serve as a tangible representation of personal dedication and hard work in the gym. Achieving fitness goals can instill a sense of accomplishment and motivation for further improvement.

It’s important to note that the definition of “big and strong” can vary based on personal preferences, fitness goals, and individual body types. While some people prioritize arm development, others may focus on different areas of their physique. The key is to engage in a well-rounded fitness routine that addresses overall health, strength, and individual preferences.

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