Best Scientific Arm Day In 2025 (Biceps, Triceps, Forearms)

My arms and shoulders always flatten out every time I cut down, so this time, I added a full arm and shoulder day to keep them looking full. So far I think it’s working! All sets to failure! First up: bayesian cable curls. 2 sets of 6-8 reps. Both sets to failure. Research still supports long muscle lengths for hypertrophy, so make sure you set the cable high enough to get peak tension in the stretched position. I kick the triceps work off with some overhead triceps extensions. 2 sets of 8-10. Again, both sets all the way to failure – your reps should be nice and grindy at the end. After that I’m doing just one set of hammer preacher curls to target the brachioradialis on the back of the forearm. Then it’s back to triceps with 2 sets of seated dips – I go really heavy on these and if you’re even decently strong, you’ll want to use a seatbelt to keep your hips down. 8-10 reps, last set to failure. Then I hit a fun bro-ey exercise: one set of alternating dumbbell curls. I’ll use a little momentum here and just get in the zone – nothing fancy, just feeling the biceps work. For side delts: 2 sets of incline dumbbell Y raises – think about squeezing your side delts to sweep the weight out and slightly to the front. To finish: 2 sets of wrist curls supersetted with 2 sets of wrist extensions for the forearms!