Arms Day — Bro Split Outline
| Exercise | Mechanics | Sets | Reps | Equipment | Primary Focus |
|---|---|---|---|---|---|
| Preacher Curls | Isolation (Biceps) | 3 | 8–12 | Machine / EZ Bar | Strict Biceps Contraction / Peak Focus |
| Triceps Pressdown (Bar) | Isolation (Triceps) | 3 | 10–15 | Cable Machine | Lateral Head Emphasis / Elbow Stability |
| Incline Dumbbell Curls | Isolation (Biceps) | 3 | 8–12 | Dumbbells | Long Head Stretch / Peak Shape |
| Overhead Tricep Cable Extension | Isolation (Triceps) | 3 | 10–15 | Cable Machine | Long Head Stretch / Full Lockout |
| Hammer Curls | Isolation (Biceps / Brachialis) | 3 | 8–12 | Dumbbells / Ropes | Forearm + Brachialis Thickness |
| Skullcrushers (EZ Bar or Dumbbells) | Isolation (Triceps) | 3 | 8–12 | EZ Bar / Dumbbells | Long Head Mass Builder |
Alternate between biceps and triceps for better pump, recovery between sets, and balanced arm development.
Workout Form & Technique Guide
Visual references and key coaching cues for mastering bicep and tricep exercises.
1. Preacher Curls
A strict bicep movement that eliminates momentum and targets the lower and mid biceps for maximum contraction.
Form Reference
Key Points
- Keep triceps glued to the pad.
- Lower under full control.
- Squeeze hard at the top without swinging.
Alternative Exercises
- Machine Preacher Curl
- EZ Bar Preacher Curl
- Single Arm Preacher Curl
- Cable Preacher Curl
2. Triceps Pushdown (Bar)
A staple tricep movement focusing on the lateral head while maintaining constant tension.
Form Reference
Key Points
- Keep elbows tucked and still.
- Push the bar down in an arc.
- Control the negative — do not let it snap up.
Alternative Exercises
- Rope Pushdown
- Reverse Grip Pushdown
- Single Arm Cable Pushdown
3. Incline Dumbbell Curls
A long-head focused bicep exercise that creates a deep stretch and builds peak shape.
Form Reference
Key Points
- Let arms hang behind torso for extra stretch.
- Keep elbows pinned in place.
- Curl slowly and avoid swinging.
Alternative Exercises
- Incline Cable Curls
- Bayesian Cable Curl
- Seated DB Curls
4. Overhead Tricep Cable Extension
Targets the long head of the triceps by putting it into a fully stretched overhead position.
Form Reference
Key Points
- Keep elbows pointed forward.
- Stretch triceps fully at the bottom.
- Lockout with control — don’t flare elbows.
Alternative Exercises
- Rope Overhead Extensions
- Single-Arm Overhead Cable Extension
- DB Overhead Tricep Extension
5. Hammer Curls
Targets the brachialis and brachioradialis for thicker arms and improved forearm development.
Form Reference
Key Points
- Keep palms facing each other.
- Lift with control — avoid swinging.
- Squeeze forearms and brachialis at the top.
Alternative Exercises
- Rope Hammer Curl
- Cross-Body Hammer Curl
- Neutral-Grip Cable Curl
6. Skullcrushers (EZ Bar or DB)
A mass-building tricep staple targeting the long head for arm thickness and lockout strength.
Form Reference
Key Points
- Bring bar behind the head for greater stretch.
- Keep elbows tight and pointed up.
- Avoid dropping too fast — protect elbows.
Alternative Exercises
- DB Skullcrushers
- Cable Skullcrushers
- PJR Pullovers