Arnold Schwarzenegger’s Forearm Workout

Arnold Schwarzenegger, the legendary bodybuilder and Hollywood icon, has always been renowned for his exceptional physique, particularly his forearms. His workout routines have inspired generations of fitness enthusiasts. In this blog post, we’ll delve into Arnold’s forearm workout, highlighting the exercises that helped him build those iconic arms. We’ll also touch on aspects of his overall workout routine and diet that contributed to his muscular development.

Wrist Curls

arnold schwarzenegger workout
via arnold schwarzenegger instagram

Equipment Needed: Dumbbells or a barbell


  • Sit on a bench, holding the dumbbells with your palms facing up.
  • Rest your forearms on your thighs with your wrists hanging over the edge.
  • Curl the weights as high as possible by flexing your wrists.
  • Slowly lower the weights to the starting position.

Pro Tip: Focus on a full range of motion and control the weights for maximum muscle engagement.

Reverse Wrist Curls

Reverse Wrist Curls
via arnold schwarzenegger instagram

Equipment Needed: Dumbbells or a barbell


  • Similar to wrist curls, but with your palms facing down.
  • Lift the weights by extending your wrists and then lower them slowly.
  • Keep your movements controlled and deliberate.

Benefit: This exercise targets the often-neglected extensor muscles in the forearms.

Hammer Curls

Equipment Needed: Dumbbells


hammar curls excercise
via pinterest
  • Stand with your feet shoulder-width apart, holding dumbbells at your sides.
  • Keep your palms facing your body and lift the weights by bending your elbows.
  • Slowly lower the weights back down.

Why It’s Effective: Hammer curls not only work your forearms but also engage the biceps and brachialis muscles.

Arnold’s Diet Tips for Arm Development

  • High Protein Intake: Consuming foods like chicken, fish, eggs, and lean beef aids muscle repair and growth.
  • Balanced Carbohydrates: Whole grains, fruits, and vegetables provide the necessary energy for intense workouts.
  • Healthy Fats: Incorporate nuts, seeds, and avocados for overall health and muscle nourishment.
arnold schwarzenegger diet
via arnold schwarzenegger instagram

Incorporating Tricep Workouts

Tricep exercises such as dips, skull crushers, and tricep pushdowns complement forearm training by building overall arm strength and size. Arnold Schwarzenegger emphasized the importance of targeting all arm muscles for a balanced and symmetrical look.

Remember, consistency and proper nutrition are key to seeing results. Always consult with a fitness professional before starting any new workout regimen. Arnold’s dedication to his training and diet is a testament to what can be achieved with hard work and discipline. Happy lifting!

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