Sleeve Tearing Arms

Every guy I’ve ever known, at some point in his life, has wanted bigger and/or more ripped arms. Just like every girl who hires a trainer says she wants to lose fat from her thighs and get a flat stomach, guys will say they want a 6 pack and a more muscular upper body looking or holding their arms while doing so. It’s no coincidence “Arm Day” falls on a Friday – big ripped arms impress most people. Here is my favourite 3 exercises for achieving the holy gail of big ripped arms:


  • Preacher Curls
  • Incline dumbbell Biceps Curls (1/4 reps at the bottom or myotatic curls)
  • Standing dumbbell Hammer Curls (hard flex at the top)


  • Lying dumbbell Triceps Extensions (pause in the stretched)
  • Dips (pause in the stretch position)
  • Rope Triceps Extensions (hard flex at the bottom)

Variation is the spice of life when it comes to arms training, however one or more of these exercises is guaranteed to feature in my programs.