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Here are 8 arm exercises you have never done. Use them to build bigger arms by providing your body with a new stimulus for growth after you have long adapted to the staple arm exercises you have used in every arm workout. There is nothing magical about these bicep and tricep exercises other than the fact that they are going to force you to use your arms in ways you likely haven’t felt before. Often times, this is enough of a spark to get you out of your training rut and kick start your gains again.
In this video, I’m showing you four arm exercises you can do at home and four that you can use at the gym with equipment. In each category, I’m giving you two for your triceps and two for your biceps. You do not have to use all of them in a single arm workout, in fact doing so would likely be too much volume especially if you do your staple arm exercises as well. Choose just one or two and mix them into your workouts accordingly and feel the difference they make.
First up are the weighted arm exercises. Here I show you something called an Eccentric Incline DB Curl. The benefit of this movement is that it helps you to overload the biceps in the eccentric portion of the movement with more weight than you could generally curl out of the bottom of the incline curl. We know that the biceps muscle is stronger eccentrically than concentrically and can therefore handle heavier loads in that portion of the lift. Done traditionally however you are limited by the strength in the concentric portion of the exercise. Do it as shown here however and you get the best of all worlds and greater biceps mass gains.
The elevator cable curl is another great biceps exercise capable of adding size to your arms. The key here is that it allows you to keep your wrist bent back slightly to maximize the activation of the biceps and minimize the dominance of the forearms. Lift your hands straight up to the ceiling for the entire movement and be sure to get your shoulder lifted as well to complete the full contraction of the biceps.
Triceps pushdowns are one of the most commonly performed arm exercises for your tricep muscle however there are different ways you can do them to promote all new gains. The first is the rowing tricep pushdown. Here you want to stand far enough away from the machine so that you have to row the hands into the chest to start. From here, forcibly contract the triceps as hard as you can and pull your arms behind your body. This will not only engage the long head of the tris but also involve your back muscles in a synergistic way to intensify the exercise even more.
The rotational pushdown is an athletic variation of the triceps cable push down that gets the lower body involved to increase the power output of the exercise. Rotate through your foot and drive the arms down to the side to get the core working together with the triceps and increase the amount of weight you can press down. Once again, the long head of the tricep muscle will get an added hit because of the arm traveling back behind your body into extension.
If you prefer to use just your own bodyweight you can do that as well with the 4 biceps and triceps arm exercises shown in the second half of the video. First is the pendulum inverted chin curls. This will allow you to get your shoulders flexed while curling up your own bodyweight for a powerful contraction. You do not need any fancy equipment to do this. Use a simple broom stick and the back of two pieces of furniture to do the same thing I’m showing you in the demonstration.
Wide elbow wall pushups are a lateral head killer that starts with your hands overlapped against a wall and your body positioned at about a 45 to 60 degree angle to the floor. Slowly lower your body until your forearms are flat against the wall. Press back away and feel the outside of your arms fire up to get the job done. This is a much different spin on the classic diamond pushup done on the floor.
The final two movements are ones that use just the floor and a door frame. The floor exercise is called the Pounding Tricep Trunk Lift. This is another great triceps exercise that hits the long head especially hard by achieving a full contraction with the arm behind the body at the end.
As you can see, there are lots of arm exercises you likely have never done before and doing them is a great way to spark new size gains when your routine has become stale. If you are looking for a complete workout program that hits not only your arms but the entire rest of your body as well, be sure to head to and get the A-X program best suited to your goals.
If you are looking for more videos on how to build bigger biceps or how to get big triceps, be sure to subscribe to our channel here on youtube at
45 comments
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Honestly hose excorses as shit I was to sore thanks Jeff my goal is to have Jeff's phsique I don't care what anyone said
3:11 …..300 the movie part 3…..FOR REAL folks !
Definitely I’m going to ne Hulk if I do all 8 🤣🤣 Thanks Jeff for the tips..
Notes to Self:
Biceps:
Inclined Eccentric Curl 0:57
Cable elevator curl 2:43 (Tip: Bend the wrist back & minimize forearm contribution)
Triceps:
Rowing Push down 1:47
Rotational push down 3:43
Bodyweight Variations:
Inverted Chin Curl 5:06
Pendulum Inverted curl 5:21 (tip: hold Contraction for a sec at top)
Pounding Triceps Trunk Lift 6:12
Wide elbow wall Pushups 7:25 (tip: stay taller and steeper to wall)
Doorway Bicep Curls 8:10
Love you Jeff
Jeff is really great he knows his stuff …tried the exercises works really well🙂
How is it possible 995 people gave a thumbs down to this video. You guys should try the exercises first. They are pretty tuff but great
The veins at 3:08
Jeff: Passes out.
Me: Carefully he's a hero.
Next video by Jeff :
New gains are KILLING your old gains (No B*llshit)
When doing the pull DownsI saw from other videos you're only supposed to lift your forearms upward and keep your upper arms to your sides at all times and try not to let them move at all.
Don't you mean "biceps" instead of "body"? 9:07
*incline ecentric dumbbell
*rowning pushdown tri with cable
*cable pull up elevated
*rotational pushdown cable
With body
*inverted shin curl. Belgium
*bounding tri pullup trunk
*wide elbows wall pushup
*doorway bi curl
Thx jeff.
Guys u have to c how this done
Nice Christian Bale impression at 1:20 🙂
Can't stress how much I've learned from Jeff, since I stumbled across his vids. Thank you!!
I think he has -%5 body fat
Do you have a vid explaining the different terminology like eccentric movement vs other types of movement, because I am just guessing what you mean
Ima try some of these arm exercises. But I have to say, U be coming up with some weird unique exercises. However anyone can see ya passion foe training. 👍 Right on kinfolk
When he work out look like he about t tear a mucle
6:20
Curl butt raises are good.
9:57 is ok if I use cables as the same motion u did?
If this guy works in computer, he would make that as a workout for fingers LoL 😂😂
Idk any broom stick that could hold my weight
Who are these people giving thumbs down..?
This guy putting these all real authentic information & guidance for free and people still not happy. Sad.
Love his ideas. He's always creative, presenting new ways to do various exercises.
6:15 …i do that in the park.. and people thought im giving birth 😂😂😂
1:56 what's happening to this dudes pants
0:57
Outstanding selute you sir.
Ok
If jeff was my brother. Then i am the only body builder in my gym.
waauu Jeff mi love tienes un cuerpo precioso me erotizan tus poses cuando haces ejercicios.
I´m so glad to have detected you! I really get some gains since I follow your advice. At my age! That´s nice.
Please tell about the whey protein also
I am truly thankful to you for coming up with the last three excercise (the bodyweight ones)
The door frame curl reminds me of the Semi-truck grill curl that Sylvester Stallone does doing in the movie Over The Top during a training montage.
Now some you tubers will directly copy from him and will say that all these ideas/creativity are from their point of view
God is good
Reminder!
We are getting all these for free
So im gonna become a waiter to get bigger biceps 💪😅
Amazing, mann!!
What should one do about one bicep being bigger than the other.