Build Bigger Arms In 45 Mins (Scientifically)

By Jeff Nippard

Community Score: 50% | 2.4M views | 5mo

0 community ratings: null thumbs up, null thumbs down

This arm workout only took me 45 minutes. Low-volume, high-intensity. Let’s go. First up: 2 sets of Bayesian curls. Keep your upper arm behind your body and think about stretching your biceps at the bottom of each rep. Squeeze hard at the top. Both sets to failure. Next: 2 sets of throat crushers. Some would call these JM presses, they’re basically in between a skull crusher and a close-grip bench press: bringing the weight down to your neck. Lower the weight under control and be careful. Then: 1 hard set of preacher curls to failure. All your focus should be on your biceps, I stay in the bottom ⅔ of the range of motion on these. For shoulders, all I did was 2 sets of machine lateral raises. Think about sweeping the weight out rather than shrugging it up. Both sets to failure. Next: 2 sets of cable kickbacks. Brace with your non-working hand and focus on squeezing your triceps at full extension. Both sets to failure. Then: 1 set of inverse Zottman curls to failure. These are real

Tags: arms workout, toned arms, biceps, strength training, dumbbell arms workout, arm workout with dumbbells, dumbbell shoulder workout, jeff nippard arm day, jeff nippard arms, jeff nippard arm workout, jeff nippard arm workout 2025, jeff nipard, jeff nippard, biceps workout, low volume arm day, jeff nippard biceps, jeff nippard triceps, jeff nippard triceps exercises, bayesian curls, preacher curls