Trainer Shares 'Perfect' Science-Based Arm Workout You Can Finish in Just 45 Minutes

There’s a reason the stereotype about guys skipping leg day has persisted for so long. While leg workouts are essential, most men prefer to obsess over their arms. Big, defined biceps and triceps are highly visible, instantly giving the appearance of strength and athleticism, which is why so many gym-goers prioritize curls over squats. But to truly build impressive, sleeve-splitting arms, you have to train smart.

In the world of lifting, there are two schools of thought: bro lifters and science-based lifters. Where you fall on that spectrum is up to you, but for those interested in a research-backed approach, natural bodybuilder and trainer Jeff Nippard recently shared a 45-minute arm workout that hits the biceps and triceps hard.

Programmed with strategic exercises and optimal growth volume, this workout is perfect for anyone who wants big arm gains without spending long hours in the gym.

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Science-Based Arm Workout

How to Do Bayesian Curls

"Keep your upper arms behind your body and think about stretching your biceps at the bottom of each rep," Nippard says.

1. Set up two low cable pulleys and grab them, stepping out and facing away from the cable machine.
2. From arms extended down and behind you, curl the handle up toward your chest.
3. Lower back to extension.
4. Perform 2 sets of 8 to 10 reps.

How to Do JM Presses

Imagine this: a skullcrusher and close grip bench press had a child. Just be careful with this hybrid exercise, since you're bringing the weight toward your neck and throat area.

1. Lay down on a flat bench with dumbbells or an EZ-bar.
2. Lower the bar toward your upper chest and neck area. Keep elbows tucked and move the weight in a controlled arc.
3. Press back up.
4. Perform 2 sets of 8 to 10 reps.

How to Do Preacher Curls

Nippard focuses on the the lower two-thirds of the range of motion, keeping constant tension on the muscle.

1. Rest your upper arms on the preacher bench holding a barbell.
2. Curl up toward your chest.
3. Squeeze the biceps at the top, then lower with control.
4. Perform 1 set to failure.

How to Do Machine Lateral Raises

"Think about sweeping the weight out," he cues.

1. Stand in front of the machine and grab the handle.
2. Raise your arm out and up to about shoulder level.
3. Lower to reset.
4. Perform 2 sets of 8 to 10 reps on each side.

How to Do Tricep Cable Kickbacks

Brace with your non-working arm and focus on squeezing your triceps at full arm extension.

1. Set a cable pulley slightly above head-level.
2. With a bent elbow, grab the handle and pull until your arm is fully extended down.
3. Reset and repeat.
4. Perform 2 sets of 8 to 10 reps on both sides.

How to Do Inverse Zottman Curls

These are a fun and challenging bicep curl variation you're likely not used to.

1. Hold a pair of dumbbells in a neutral grip with palms facing in. Curl up toward your chest.
2. Rotate your palms up at the top.
3. Reset and control on the way down.
4. Perform 1 set of 8 to 10 reps.

How to Do Wrist Curls

Can't forget about the forearms!

1. Sit with forearms on your thighs, palms up, holding a dumbbell.
2. Curl your wrists upward slowly, then lower fully.
3. Avoid moving the forearm and isolate only the wrist.
4. Perform 2 sets of 8 to 10 reps.

How to Do Wrist Extensions

1. Assume the same setup as wrist curls but with palms facing down.
2. Lift the back of your hands toward the ceiling slowly.
3. Lower fully, keeping forearms stationary to target the extensors.
4. Perform 2 sets of 8 to 10 reps.

Related: Trainer Shares 'Perfect' Science-Based Upper-Body Workout You Can Finish in Under an Hour