Smart Arm Training: Science-Backed Exercises for Stronger Limbs

Arm workouts often take center stage in many fitness routines. This is because toned arms are a clear sign of strength and dedication. However, not all exercises are created equal. A well-structured arm workout can make a big difference.

Enter Jeff Nippard

A natural bodybuilder and trainer, Jeff Nippard has shared a 45-minute arm routine. This workout is based on research and targets all major arm muscles:

• Biceps
• Triceps
• Deltoids
• Forearms

The goal? Balanced and impressive arm growth.

The Routine

The routine includes a mix of exercises designed to maximize muscle growth:

• Bayesian curls focus on stretching the biceps.
• JM presses combine elements of skullcrushers and close grip bench presses.
• Preacher curls keep constant tension on the biceps.
• Machine lateral raises target the deltoids.
• Tricep cable kickbacks isolate the triceps.
• Inverse Zottman curls add a twist to traditional bicep curls.
• Wrist curls and extensions strengthen the forearms.

Each exercise is performed in sets of 8 to 10 reps, ensuring optimal volume for muscle growth. The workout is efficient and effective, focusing on quality over quantity.

Why This Works

This approach is ideal for those who want to build strong, defined arms. It is also suitable for anyone who prefers a science-based approach to fitness.