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4 Arm Exercises With Weights That You Have Never Done

Try These 4 Innovative Exercises For The Arms And Shoulders

On today’s episode of Live Lean TV, I’m sharing 4 arm exercises with weights that you have never done. 

Get excited to say hello to your new lean and strong arms.

4 Arm Exercises With Weights That You Have Never Done

The first 3 arm exercises were popularized by the late professional bodybuilder, Vince Gironda.

Arm Exercise #1: Barbell Body Drag Curl

The barbell body drag curl is an exercise targets the outside lateral head of the biceps. I like this curling variation because when most people train biceps, they’re building the inner cuts of the arm. However, when you’re wearing a sleeveless shirt walking down the street, people will rarely see that part of your inner bicep. Again, this curling exercise works the outside lateral aspect of the bicep.

Vince Gironda Body Drag Curl

To get started:

  1. Bend over and pick up the barbell and hold it with a wider than shoulder width grip.
  2. Be sure to keep your elbows into your sides and pulled back. By keeping your elbows back, this will help build the outside lateral head of the bicep.
  3. Focus on dragging the barbell up to your neck, ensuring it remains in contact with your body throughout the movement. Remember, this is a dragging movement, not a typical curling movement.
  4. Once the barbell reaches your neck, make sure you continue to keep your elbows back and down.
  5. Then lower the barbell back down, keeping it as close to your body as possible, so the barbell brushes against you, not away from you. When you curl the barbell away from you, this will pull in the front deltoid of the shoulder.
  6. Repeat for reps.

Arm Exercise #2: Standing Dumbbell Alternate Side Swing

The next arm exercise is called the standing dumbbell alternate side swing. Here’s why I like this exercise. Besides looking uber cool, you’ll also feel new tension on the shoulders that you won’t feel from any other lifts.

Vince Gironda Dumbbell Alternate Side Swing

To get started:

  1. Stand with your feet slightly apart while holding a dumbbell in each hand.
  2. Lift the dumbbells up so one arm completes a lateral raise, while the other arm is bent as if you’re try to cover your eyes with the inside of your elbow.
  3. It should almost look like you’re pulling back on a bow and arrow, while keeping your palms should be facing down at all time.
  4. Continue to alternating arms by switching the movements from side to side.

Arm Exercise #3: Barbell Perfect Curl

The next arm exercise is called the barbell perfect curl. Make sure you go light as form is important and it’s more difficult than a regular standing barbell curl. The tempo that I’m doing this is very slow, at approximately a 4032 tempo. This means to lower the weight for 4 seconds, no pause at the bottom, curl the weight up for 3 seconds, and squeeze at the top for 2 seconds. I like this arm exercise because the changes in angles puts maximum tension on your muscles throughout the entire movement. Some people say this may be the best bicep building exercise you can do.

Vince Gironda Perfect Curl

To get started:

  1. The starting position is the same as any regular standing barbell curl.
  2. But you begin this curling variation by shifting your weight towards your heels, and by moving your upper torso back. This should put you in a position where your shoulders are behind your hips and knees.
  3. Then when you begin to curl the weight from that position, slowly bend your upper torso forward.
  4. The bottom of this curling position is when your shoulders are in front of your hips and your knees.
  5. Next, lower the bar while shifting your weight back on the heels and move your upper torso back.
  6. Do not cheat by swinging your torso to create momentum. Keep it slow and under control.
  7. Repeat.

Arm Exercise #4: Fat Gripz Standing Reverse Barbell Curl Superset

Fat Gripz Reverse Curl Superset

The 4th arm exercise is the standing fat gripz barbell reverse curl superset. Trust me, you will have to go with a lighter weight because your forearms will be burning. This is an awesome exercise to build forearm strength. I like this superset because it will put a lot of good tension on your forearms (brachioradialis), biceps (brachialis), and will help strengthen your wrist extensors due to the oversized Fat Gripz.

To get started:

  1. Start the superset by adding fat gripz to the barbell. Adding fat gripz creates an even thicker grip on the barbell.
  2. Grab the barbell with a palms facing down grip. This overhand grip will really hit your forearms.
  3. Curl the barbell for 6 reps, while focusing on keeping your elbows in to your sides.
  4. After completing 6 reps, place the barbell on the floor and remove the fat gripz. This should give you a 10 seconds break.
  5. Then jump right back into the superset, by using the same weight and taking the same palms facing down grip placement. Keep your elbows in, and complete another 6 reps, with the standard overhand grip on the barbell. Once again, because of the reverse grip, your forearms will be burning.

I hope you enjoyed these 4 innovative exercises to build lean and strong arms and shoulders, that both men and women can do.


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In the comment section below, let me know what your favorite arm exercises are.

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26 responses to “4 Arm Exercises With Weights That You Have Never Done

  1. can’t wait to try the reverse curl exercise, I was looking forward for something to complete my arms workout, bicepts, tricepts, shoulders, and now forearms, awesome, thank you Brad

  2. Hey Brad, Thanks for the video’s!! I’ve been looking for some ideas to mix up my Arm routine… I can’t wait to try these.. questions… you don’t talk about how many sets or reps to do, except for the last exercise “fat grips” 6reps with, then 6reps without… but how many sets? Also.. do you increase weight during sets..? Always love to hear your advice!! Thanks again 🙂

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  4. we like the grip4orce for increasing muscle recruitment when training the arms. Like these because mt athletes have to work harder do to the resistance in them. do like the fgz but for really getting the most out of your day I will choses grip4orce. 2 thumbs up

  5. Brad I hope you helped out those 2 guys in the back (2:37) with their horrible form and over weighted dumbbells

  6. Have you seen “Smashing Ripped X?” (Google it) It is a quick way for you to bulk up fast.

  7. My coworkers laughed when I told them I would burn up fat with “Atomic Fat Loss”, but then I showed them the results. Go google “Atomic Fat Loss” to see their reaction. (You should see their faces!)

  8. hi sir.. any tip and exercise for me to make me look tall a bit hehe…im only 5”3 in height.. tnx..

  9. sprints, box jumps, jump rope, burpees, jump squats, walking lunges…most sugarless gum is artificially sweetened with chemicals. stay away unless it uses stevia

  10. @JesefV more unilateral lifts (ie. use dumbbells rather than barbells) so each arm gets hit with the same load

  11. @SahandraRivera nice choice! i guarantee Jessica Biel didn’t get those arms on the treadmill!

  12. How many sets do you do per exercise? You should do a 12 week (90 days) dvd workout program! I’m sure people(including myself) would be all over that!

  13. love the videos, next time I do arms I will try this. I don’t know why but when I broke my wrist I had to obviously recover from it, but ive been working out for a good year and I notice that my right bicep is more defined and slightly bigger than my left, any tips?

  14. @Bagsicr15 are u talking about the movement when the shoulders go in front or behind the hips? The back does slightly hyperextend when the shoulders go behind the hips but it doesn’t strain the back at all. When the shoulders go in front, it does put pressure on the lower back just like a bent over row or deadlift would, but if you maintain a flat strong back and bend the knees, the weight isn’t heavy enough to cause strain when you do it with proper form. Give it a try and see for yourself.

  15. love all videos great information and tips just one question with the perfect curl wouldnt that exercise put too much pressure on your low back since your shoulders go pass your hips, wouldn’t this be hyperextending your back ?

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