We got the skies out. We got the thighs out. Today we’re cranking the arms at the gym. It starts on the tricep pushdown.
One superset and a finisher. The superset is rope pushdowns straight into cross-body hammer curls. Triceps, then biceps, no rest between. After that we crush the forearms with farmers walks and finish the biceps off by running the rack.
Save this so you can peak your biceps in your next workout. Here is the protocol.
The Workout at a Glance
| Exercise | Sets | Reps | Cue |
|---|---|---|---|
| 1. Rope Pushdown | 3 | 15 / 12 / 10, from about 70 lb | Elbows pinned, split the rope |
| 2. Cross-Body Hammer Curl | 3 | 15 / 12 / 10, from 20 lb dumbbells | Thumbs up, curl to the opposite chest |
| 3. Farmers Walk | 1 | 50 lb dumbbells, walk till the grip fades | Stand tall, crush the handles |
| 4. Run the Rack | Down the rack | 8 per pair | Start at 30 lb, drop 5 lb, no rest |
Screenshot this table and take it to the gym with you. Moves 1 and 2 are a superset. Do a set of pushdowns. Then go straight into a set of curls. That’s one round. Every workout I start off with a warm-up. At least 10 minutes of steady state cardio to get the heart rate up, then a few light sets on the cable to get the elbows warm.
1. Tricep Pushdown With the Rope
We kick this off with a superset, starting with the rope pushdowns. Set the cable up high and clip on the rope. Grab it with your thumbs on top and lean forward a little. Chest up, shoulders down.
Elbows pinned against your body. Push it down and split the rope at the bottom. Lock out and squeeze. Then let the rope come back up until your forearms pass parallel. Only the forearms move. If your elbows ride up or your shoulders roll in, the weight is too heavy.
Sets: 3 | Reps: 15 / 12 / 10 | Weight: about 70 lb on the stack to start
I start with about 70 lb on the stack. As the reps go down, walk the weight up.
This is going to smash the triceps. Splitting the rope at the bottom is what makes it a rope pushdown and not a bar pushdown. It gets you a harder lockout and a bigger squeeze on every rep.
2. Cross-Body Hammer Curl
Next up, we go straight into some cross-body hammer curls. No rest between the two moves. Put the dumbbells on the floor beside the cable so you can grab them and go.
Thumbs up the whole rep. Curl it across your body to the opposite side of your chest. The elbow stays at your side. It doesn’t drift forward. Squeeze at the top for a beat. Then take it slow on the way down. Do one arm at a time. That’s the difference with the cross-body version. It takes a bit longer to rip the same number of reps.
Sets: 3 | Reps: 15 / 12 / 10 per arm | Weight: 20 lb dumbbells to start
This hits the forearm and the brachialis. That’s the muscle under the biceps that pushes it up. That’s the thick arm look. A good start is 20 lb dumbbells. Walk it up the same way as the reps go down. If your hips start to swing to get the weight up, go lighter.
So the superset goes like this. 15 pushdowns, 15 curls. Then 12 and 12. Then 10 and 10. When you finish it, take a rest. You’re going to need your grip for what’s next.
3. Farmers Walk
Now we’re going to crush the forearms with farmers walks. Grab some heavy dumbbells, one in each hand. I ran 50 lb dumbbells. Stand tall with your shoulders down and back. Brace your core.
Squeeze those handles as hard as you can and walk. Short steps. The dumbbells stay still at your sides. Your grip is going to be on fire as you walk back and forth. Where to, where from, who knows? Just walk around and those forearms will be thick, thick, thick. I walked back and forth and around in circles until my grip faded.
Sets: 1 | Weight: 50 lb dumbbells | Distance: until your grip fades
Pick the heaviest dumbbells you can hold with a straight back. If the dumbbells pull your shoulders forward, they’re too heavy. Set them down on purpose. Don’t let them drop.
These are the shoes I train in. Flat and stable, which is what you want under a heavy carry.
WHITIN Men’s Cross-Trainer
4. Finisher: Run the Rack
And finally, we finish it off on the biceps with a run the rack. Head over to the dumbbell rack. We’ll do eight reps of curls with each pair.
I start at 30 pounds. Eight reps, put them back, grab the next pair down, and go again. We drop five pounds for every set. There will be no time for rest. Keep it moving and finish strong. Keep the elbows pinned even when it burns.
Sets: from 30 lb down to 5 lb | Reps: 8 per pair, no rest
Try to start as heavy as you can and go all the way down to those itty bitty little five pound weights. The light ones feel easy for about two reps. Then the pump hits.
And yes, these are the short shorts I train in. Arm day included.
Soffe Original Ranger Panty (Silkies)
The original silkies. Featherweight nylon tricot, 2-inch inseam, brief liner. My everyday pick for lifting, running, and the river.
Affiliate link — we may earn a commission.Make It Yours
So there you go, guys. Workout complete. Now we’re looking nice and pumped up. The arms match the thighs.
You can modify this in any way you want. No rope? Use a straight bar for the pushdowns. Want more curls in your week? My back and biceps workout finishes on cable preacher curls. For a bigger upper body day, try the back, shoulders and arms workout.
Frequently Asked Questions
What muscles does the tricep pushdown work?
The tricep pushdown works all three heads of the triceps. Splitting the rope at the bottom gives you a harder lockout and a bigger squeeze.
What does the cross-body hammer curl work?
It hits the brachialis and the forearm, with the biceps helping out. The brachialis is under the biceps. Building it makes the arm look thicker from the front.
Why superset biceps and triceps?
One muscle rests while the other works. So you can go straight from pushdowns to curls with no rest and get more work done in less time.
What does running the rack mean?
You start with a heavy pair of dumbbells and do your reps. Then you put them back, grab the next pair down and go again. No rest until you hit the lightest pair.
Welcome to ThighSchool. And as always, do it in short shorts.
Want a plan like this, built for your gym?
This is the kind of workout I write for coaching clients. I build the program around your gear and your week. You film your sets. I tell you what to fix.
See coaching options