Arms by Alex Carneiro | Strong Biceps & Triceps Workout


Forget small-arms fire. It’s time to turn your guns into cannons. Alex Carneiro’s video arm workout will help you build bulging biceps and horseshoe triceps.
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| Alex Carneiro’s Arm Workout |
Rope Triceps Press-Downs – 4 sets of 10-12 reps
Incline Barbell Triceps Extensions – 3 sets of 10-12 reps
Close-Grip EZ Bar Curls – 4 sets of 10-12 reps
Alternating Dumbbell Hammer Curls – 4 sets of 10-12 reps
Kneeling High-Pulley Cable Curls – 4 sets of 10-12 reps
Superset – Incline Push-Ups & Close-Grip 90-Degree Biceps Isometric Hold – To Failure

I started lifting in Brazil with my older brother when I was 17 years old. What began as a way to get out of the house and cut back on video games quickly became a passion. I fell in love with training and have been hooked ever since.

I’ve developed killer routines for specific purposes over the years. This is my go-to arms workout whenever I need to dish out some punishment and build the size, shape, and overall aesthetics of my biceps and triceps. Get ready to curl, press, and grow.

Rope press-downs are my favorite exercise. Kicking off your workout with this exercise lubricates your joints and pushes more blood into working muscle. This way, when you get to the heavier stuff, your joints are already primed and you don’t have to worry about getting a cold injury.

Focus on the lateral head of the triceps. Keep your elbows close to the body and maintain an upright posture to keep your anterior delts out of the equation. Focus on pushing with the triceps to limit the involvement of the back and shoulders. Stretch between sets.

Throughout this entire exercise, stand with your elbows close to your midsection and resist the urge to flare them out. Aim for one fluid, full-range of motion by bringing the curl bar all the way down and then all the way up—roughly to neck level. Get a full squeeze on each rep.

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