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Bicep & Tricep Arm Workout with Kirk Miller by Myprotein
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Jan 30, 2025
Myprotein Ambassador and fitness model Kirk Miller takes us through a tempo session where he utilises time under tension to maximise results. SUBSCRIBE: http://www.youtube.com/user/MyproteinUK?sub_confirmation=1 Visit our website: http://www.myprotein.com/home.dept?utm_source=youtube&utm_medium=social&utm_campaign=workout_kirkarmsD&affil=social For information about training, nutrition and supplements check out our blog: http://www.myprotein.com/thezone/?utm_source=youtube&utm_medium=social&utm_campaign=workout_kirkarmsD&affil=social Don't forget to follow Myprotein across social media. We have the best gym techniques, nutrition advice, healthy recipes and much more: Facebook: http://www.facebook.com/MyproteinUK Twitter: http://twitter.com/MyproteinUK Instagram: http://instagram.com/myproteinuk/
View Video Transcript
0:01
[Applause]
0:02
[Music]
0:12
[Music]
0:19
hi guys it's Kurt Miller here um my
0:21
protein Ambassador uh today I'm going to
0:23
be taking you through uh one of my
0:25
favorite arm workouts um which I found
0:28
over the years has you know helps that
0:30
that vital mass that you want um it's
0:33
going to be focusing on three exercises
0:35
for your triceps three exercises for
0:36
your biceps um anywhere from sort of six
0:40
to 10 repetitions depending on which
0:42
exercise it is so the first exercise
0:45
we're going to focus on for trips is um
0:47
uh close grip bench press um six
0:50
repetitions but um I'm a massive fan of
0:53
Tom and detention so as opposed to me
0:55
just pushing the weight up and down six
0:57
times with no real thought of speed um
0:59
I'm going to be doing a 4C negative um
1:02
exploding on the concentric then with a
1:04
sque little squeeze at the top so even
1:06
though it's only six reps it's going to
1:07
take you know a lot longer um to to
1:10
complete the six repetitions but massive
1:13
benefit of that for me is uh much better
1:15
M to muscle connection
1:18
um and uh yeah just builds a lot of
1:20
muscle so um this is my first set and um
1:24
let's see how we
1:28
go
1:58
yeah yeah
2:09
[Music]
2:15
um as you can see um a lot harder than
2:19
just pumping the weight up up and down
2:21
and one thing you'll notice my my grip
2:24
my starting position is approximately
2:26
shoulder width apart if anything maybe
2:28
slightly in from that
2:30
um you see a lot of guys in the gym hit
2:33
out breath um will'll do a close grip
2:36
press and they'll you know have the have
2:38
the hand position a lot closer thinking
2:41
that's going to hit your triceps more
2:43
you know it has no extra benefit
2:45
whatsoever doing a press with your hands
2:47
close together all it's going to do is
2:48
put a lot more pressure on your wrist if
2:51
you got more pressure on your wrist
2:52
you're not going to be able to lift as
2:53
much so have your arm position about
2:56
shoulder width or maybe just slightly in
2:57
from that elbows tucked in as best you
2:59
can
3:00
and as you've just seen just said just
3:01
the amount of control on the repetition
3:04
just from doing that 4 seconds down um
3:07
definitely build a lot of muscle faster
3:09
and say if you do this for say I don't
3:11
know a 3 4 week period when you then go
3:14
back to your normal style repetition of
3:16
say just s of two seconds up 2 seconds
3:17
down you'll definitely help you get over
3:19
strength plateaus um you know in in
3:23
other areas of you training um right I'm
3:25
on to my third set now um give it Hero
3:27
on the second second set of minut ago um
3:31
really struggled if I'm honest on the
3:32
fifth and sixth rep but it's all good um
3:34
so dro the weight a little bit for the
3:36
last set just cuz the main focus for me
3:37
is that 4C negative um which I really
3:40
want to keep as tight as possible too
3:41
and my elbows started to flare out a
3:43
little bit on um on my last last on my
3:46
last set so six reps of this last set um
3:49
first exercise ticked
3:58
off
4:01
oh so that's first exercise wrapped up
4:04
um we're only going to be doing a
4:06
maximum of nine nine working sets
4:09
um uh per muscle so that's three three
4:12
sets of that six reps um two more
4:16
exercise on
4:18
triceps second exercise we're going to
4:20
be doing is an overhead um tricep press
4:24
um off the cables um very similar to a
4:27
school Crusher type movement for me I
4:30
sort of prefer it off the cables cuz
4:31
you've got constant tension on your
4:33
triceps uh throughout the movement um so
4:36
in effect you know even if you wanted to
4:37
go back quite fast on the on the
4:39
Ecentric you're still going to have um
4:42
tension on the muscle so most important
4:44
part for this technique wise is keeping
4:45
your elbows tucked in again and um at
4:48
the bottom of the movement as you'll see
4:50
when I do it um there's like a slight
4:52
pause again this just takes the bounce
4:54
out of the movement and keeps attention
4:56
on your tricep as opposed to your
4:58
shoulders which for me me a lot of
5:00
people when they train triceps and and I
5:02
know I'm guilty of this sometimes um
5:04
just through sheer ego they bounce the
5:05
rep onto their shoulders to get that
5:07
extra momentum to push the weight out so
5:09
this is going to be super controlled not
5:11
quite a 4 second negative sort of close
5:13
to sort of 2 seconds um and we're going
5:15
to for 8 to 10
5:27
[Music]
5:28
repetitions
5:30
[Applause]
5:38
[Music]
5:42
[Applause]
5:55
[Music]
5:58
e
6:08
[Applause]
6:14
[Applause]
6:24
[Applause]
6:26
be beat rot head um yeah um very easy to
6:31
cheat on that exercise um so can't can't
6:34
overemphasize enough the um the control
6:36
on the the negative that little pause
6:39
takes all the bounce out the movement
6:41
and then really powerful on the
6:43
concentric but really helps to thicken
6:46
out the long head of your
6:47
tricep um just as a nice follow on to
6:50
your your compound
6:51
press so all
6:54
good right third and final choice of
6:56
exercise um is another one of our
6:58
favorites to finish off it's um the
7:01
overhead tricep rope extension so I'm
7:03
going to be taking the cable from the
7:05
bottom of the cables um obviously
7:07
holding it with both hands um extending
7:10
over my head but with twisting the Rope
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out at the top and that's really going
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to work the inner head of my tricep
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which is like that head there um cuz for
7:18
me um a lot of the compound movements in
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your push Downs will really thicken out
7:22
the outer head of your tricep but you
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know you want that nice horseshoe effect
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so just to give you that nice Hors
7:28
effect there
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overhead choice at rope cable extensions
7:32
and we're going to focus on here about
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12 to 10 rep range again just with a
7:36
control Tempo full range little pause at
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the bottom maybe then twisting out if
7:41
you start to fail if you don't hit your
7:43
10 to 12 because you're struggling
7:44
through the twist um just carry on
7:47
repping you know sort of going straight
7:49
up over your head which I'll demonstrate
7:51
in one of the sets coming up let's
7:58
go
8:10
[Applause]
8:18
[Applause]
8:28
okay
8:33
[Applause]
8:41
[Applause]
8:53
[Applause]
8:58
uh as you seen there um I hit rep 10
9:00
really struggled to get the twist out so
9:03
simply just carried on extending
9:05
straight up um for the last two reps so
9:08
that's the third set wrapped up um
9:11
triceps finished nine working sets total
9:14
um so we've moved from six reps on the
9:16
closep bench press with a bit of
9:18
tempo um into an overhead press for
9:21
eight reps 8 to 10 reps again just
9:24
increasing the tempo a little bit and
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then finally the overhead tricep rope
9:27
extensions for 10 to 12 reps
9:29
so let's hit some
9:31
biceps so just with the triceps not
9:34
going to over complicate um biceps we're
9:36
going to have three exercises first
9:38
one's going to be a big compound
9:39
exercise in the form of an ezed bar um
9:42
big massive compound Builder four second
9:44
negatives um three sets of six um and
9:48
then we're going to move on similar to
9:50
triceps um a second exercise will be 8
9:53
to 10 reps third exercise 10 to 12 so um
9:57
coaching pointwise for this most
10:00
important thing is to make sure that
10:02
your
10:03
elbows um don't go behind your hips so
10:06
you know you see a lot of curls they'll
10:08
curl up from here for me you're using to
10:10
much of your shoulders so what we're
10:11
going to do elbows forward and we're
10:13
going to keep them as there keep them
10:14
there as much as we can repping up then
10:17
down without doing that okay just
10:19
keeping constant tension on our biceps
10:21
just before arms are locked at the
10:22
bottom so you'll see when I rep now um
10:25
what I'm talking
10:27
about um reason I'm wearing knees today
10:29
I mean I don't always wear straps when I
10:31
train is strainer tended in my hand um
10:34
hand or finger um uh last week so it
10:38
just allows me to sort of take the
10:39
pressure off my wrist a little
10:58
bit
11:09
2 3
11:15
4 2 3
11:19
[Applause]
11:25
[Applause]
11:27
4 as you can see the amount of tension
11:30
on your biceps just from going down that
11:32
slow keeping your elbows as fixed as you
11:34
can that just really does isolate the
11:36
biceps and stops using your shoulders
11:39
swinging which I know I'm guilty of
11:42
sometimes um but when you're trying to
11:44
build muscle it's all about time and
11:46
detention and the quality of movement so
11:49
three sets to six of that okay um
11:52
another another little training tip to
11:53
be aware of when you're doing your your
11:54
bicep curls is um try and keep your
11:57
wrists solid
11:59
um try not to turn your your your wrist
12:01
towards your forearm is what I'm saying
12:03
cuz if you see there on my forearm just
12:05
by me me turning my hand towards my
12:07
forearm I'm activating my forearms
12:10
before my biceps and obviously I'm
12:11
trying to isolate my biceps to keep your
12:13
wrist solid isolate your biceps more the
12:15
only time you really ever really want to
12:17
um sort of kill your hands towards your
12:19
forearms is towards the end of a set
12:20
when you're really struggling your
12:21
biceps failing you just trying to Nick a
12:23
little bit help off your forearm to
12:24
power through those last couple of reps
12:26
but as much as possible nice and solid
12:28
keeps it on the
12:30
right um second exercise is um zman
12:32
curls think if that's how you say it
12:34
properly um you're basically going to
12:36
have a dumbbell in each hand Palms
12:38
facing forward to start ABS nice and
12:41
tight I like to do it without a seat
12:43
support me just to keep my core nice and
12:44
tight also and the whole idea of this
12:46
you're not swinging or anything anyway
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so Palms facing forward you're going to
12:50
curl up full rotation so your palms are
12:54
then facing away from you all the way
12:56
down twist up and that's going to work
12:59
like the outer head of your boys set
13:00
really thick and it's giv that that nice
13:02
wide look as well as the forearms as
13:03
well which um it's important to hit the
13:06
forearms every now and then just to give
13:07
us that you know overall look to our
13:09
arms just that nice full um Fuller
13:12
appearance so we're going to go for
13:14
about 8 to 10 rep Tempo um around about
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1 to two seconds down as long as it's
13:19
controlled that's the main
13:23
[Applause]
13:27
thing
14:30
really really deceptive especially on
14:32
the twists um at the
14:34
top all right third and final exercise
14:37
for biceps we're going to be doing um
14:39
double arm done by done by Hammer hammer
14:41
curls um we're going to be focused on 10
14:44
to 12 repetitions again trying to take
14:47
all the swing and the bounce out of the
14:48
movement um the amount of people I see
14:52
do hammer kills like
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this all that rubbish swinging up half
14:57
of that reps my shoulders
14:59
so um similar to the standing barbell
15:02
curl um we're going to we're going to
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focus on keeping our elbows slightly
15:07
forward keep a slight bending your knees
15:10
nice strong ABS now we're going to do
15:12
from there elbows forward Kill from
15:14
there squeeze up and then down as much
15:17
as possible trying not to keep our
15:18
elbows back so from there squeezing up
15:21
and then down just a nice control Tempo
15:23
again two seconds up a second or two up
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with a little squeeze at the top 10 to
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12
15:32
[Applause]
15:41
[Music]
15:51
[Music]
15:52
[Applause]
15:57
as
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[Music]
16:05
[Applause]
16:07
[Music]
16:08
[Applause]
16:16
[Music]
16:23
try not to bounce the weights down like
16:25
that gimona goes a bit mad but not
16:28
around um but as you can see there lot
16:31
more control on the Reps really feel
16:33
that in your biceps again really thicken
16:36
out give us that width width to our Bice
16:39
bicep give the illusion it's a lot
16:40
bigger than what it
16:41
is um but I could potentially maybe go
16:46
up a little weight from that but for me
16:48
for today you know there's that danger
16:50
of using my shoulders
16:52
so um I'm going to stick with T so
16:56
that's biceps and triceps done um nine
16:58
working sets on each so not a crazy long
17:00
workout um but for me great workout
17:04
that's going to um help improve strength
17:07
definitely help build some muscle um
17:09
focus more on quality rather than
17:10
quantity and hope hopefully give you a
17:12
few technique tips to help maybe get
17:15
your other sticking points um with both
17:17
your triceps and your biceps so um see
17:20
how you get on with it and feel free to
17:22
tweet me or of course post on the my
17:24
protein website and I'll be glad to
17:26
answer any questions thank you
17:32
yeah
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