【Erin Stern】Want Great Arms? Why Just Doing Curls Isn’t Enough

Channel：Erin Stern

Want Great Arms? Why Just Doing Curls Isn’t Enough | Full Workout

When it comes to building impressive arms, there’s more to it than just pumping out endless curls. To develop strong, defined biceps and triceps, you need a balanced mix of indirect and direct training. Let’s break that down.

The Power of Compound Movements
You’re not going to build big biceps by doing curls alone. While isolation movements have their place, compound exercises are key for mass.

For biceps, think:
Pull-ups
Chin-ups
Rows

And for triceps:
Presses
Dips
Push-ups

These exercises don’t just target your arms—they hit other major muscle groups too, giving you more bang for your buck and helping you develop a strong, well-rounded physique.

Isolation Exercises: Sculpting the Detail
Once you’ve hit your arms with compound lifts, it’s time to zero in with isolation work. These movements let you hone in on specific regions of the muscle, helping you carve out those signature curves—like that beautiful sweep just below the shoulder.

Full Workout: Biceps & Triceps Supersets
Let’s get into today’s workout. We’re focusing on supersets—pairing a triceps move with a biceps move—so you get a complete arm burn while saving time.

Superset 1: Incline Bar Push-Ups + Underhand Inverted Rows
Incline Push-Ups: Set a bar to hip height. The higher the bar, the easier the move. Keep elbows close and your body in a plank.

Inverted Rows (Underhand Grip): Swing under the bar. As you row up, think about revving a motorcycle—curl your wrists to hit the biceps harder.

Superset 2: Dips + Drag Curls
Dips: Lean slightly forward, elbows tight to your body, and rep it out.

Drag Curls: A golden-era favorite. Drag the dumbbells up your body while keeping your elbows high. This hits the biceps peak beautifully.

Superset 3: Dumbbell Skull Crushers + Crossbody Curls
Skull Crushers: Use two dumbbells with a neutral grip. Lower them toward your forehead, hinging only at the elbow.

Crossbody Curls: Alternate arms, curling across your body. This targets the outer head of the biceps and gives that nice visual width.

Superset 4: Incline Kickbacks + Incline Curls
Kickbacks: With your bench at about 75°, keep your upper arm aligned with the bench and create a “V” shape as you kick back.

Incline Curls: Stay in the same position. Keep your upper arms perpendicular to the floor and use an underhand grip for maximum bicep tension.

Scaling the Workout
Every exercise here is scalable.

For bodyweight moves like push-ups and rows, adjust the bar height.

To progress, increase reps or resistance.

Training at home? Resistance bands are a great way to add load without heavy equipment.

Are You Training Smart?
Incorporating both indirect (compound) and direct (isolation) arm training is the smartest way to build muscle. You’ll see strength, shape, and size all improve.

If you try this workout, tag me on social media—I love seeing you make these exercises your own! And if you haven’t yet, hit that subscribe button and join the fit fam. Thank you for watching!