If you’ve spent any time on fitness YouTube, you’ve seen the "science-based" king himself. Jeff Nippard. He’s the guy who cites 14 studies just to tell you how to curl a dumbbell. But honestly? It works. Most guys walk into the gym, do three sets of "whatever curls" and wonder why their sleeves aren't tight.
The Jeff Nippard arm workout isn't just about moving weight from A to B. It’s about physics. It’s about anatomy.
Basically, your arms aren't just one big muscle. You've got the biceps (short head and long head), the triceps (three heads, obviously), and the brachialis—that little muscle that sits under the bicep and pushes it up to make it look bigger. Most people ignore the brachialis. That is a mistake.
The S-Tier Philosophy: Why Most Arm Workouts Fail
Jeff famously uses a tier list system. He ranks exercises from S-tier (the best) down to F-tier (total waste of time).
A lot of the "classic" movements we grew up doing—like standard standing barbell curls—actually rank lower than you’d think. Why? Because of the resistance curve. When you do a standing curl, there’s almost zero tension at the very bottom and very top. Gravity is just pulling the weight straight down through your bones.
Jeff focuses on "stretch-mediated hypertrophy." Research suggests that muscles grow more when they are challenged in a lengthened (stretched) position. This is why his routine looks a bit different than the average bro-split.
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The Science of the "Stretch"
If you aren't feeling a deep stretch at the bottom of your reps, you're leaving gains on the table. Science shows that training at long muscle lengths is superior for growth. Jeff takes this and applies it to every single movement in the Jeff Nippard arm workout.
The Workout: Every Exercise Explained
This isn't a "do 10 sets of 10" routine. It’s precise. If you're currently cutting, Jeff actually recommends adding a dedicated arm day to keep the muscles looking "full" while your body fat drops.
1. Bayesian Cable Curls (Biceps)
This is Jeff’s absolute favorite. You stand facing away from the cable machine, arm extended behind your body.
- The Magic: Because your arm is behind your torso, the bicep is in a massive stretch.
- The Feel: You’ll feel a "pull" near the shoulder that you just don't get with regular curls.
- Sets: 2 sets of 6-8 reps.
2. Overhead Cable Triceps Extensions (Triceps)
Most people do pushdowns. Pushdowns are fine, but they don't stretch the long head of the triceps. The long head is the only part of the tricep that crosses the shoulder joint. To grow it, your arm has to be over your head.
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- The Tip: Use a long rope or even two ropes to get a better range of motion.
- Sets: 2 sets of 8-10 reps.
3. Hammer Preacher Curls (Brachialis/Forearms)
This targets the brachialis and the brachioradialis. This is how you get thick-looking arms from the front. Using the preacher bench prevents you from "cheating" with your shoulders.
- Sets: 1 set to absolute failure.
4. Seated Triceps Dip Machine
Jeff likes this because it’s easy to load heavy. He often suggests using the seatbelt if the machine has one. It keeps your hips down so you can actually drive the weight with your triceps instead of just jumping around.
- Sets: 2 sets of 8-10 reps.
5. Alternating Dumbbell Curls (The "Bro" Set)
Jeff calls this a "fun" exercise. It’s okay to use a little momentum here. Seriously. He calls them "cheat curls" sometimes, provided you're controlling the negative (lowering) phase.
- The negative phase is very anabolic. Don't just drop the weight.
- Sets: 1 set to failure.
The "Small Stuff" People Forget
Forearms.
If you have huge biceps but skinny wrists, you look like you’re wearing a muscle suit that’s too small.
Jeff finishes his sessions with dumbbell wrist curls supersetted with wrist extensions. He usually does these kneeling over a bench. It’s boring. It burns like crazy. But it works.
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Why Frequency Matters
How often should you do the Jeff Nippard arm workout?
If you’re a beginner, once or twice a week is plenty. If you’re advanced, you might need 15-20 sets per muscle group per week to keep seeing progress. Jeff often spreads this volume across several days rather than doing one massive "arm day" that leaves you unable to brush your teeth the next morning.
Common Mistakes to Avoid
Don't be the guy swinging his whole body.
The most common error Jeff points out is "axial fatigue." If you’re doing heavy standing movements, your lower back and CNS get tired before your biceps do. That’s why he loves cables and benches—they stabilize your body so the target muscle does 100% of the work.
Also, stop doing "Waiter Curls." Jeff hates them. They’re awkward, hard on the wrists, and provide almost no effective tension.
Actionable Next Steps for Bigger Arms
Ready to actually grow? Stop guessing.
- Prioritize the Stretch: On every bicep rep, fully extend your arm. Squeeze your tricep at the bottom to ensure the bicep is fully lengthened.
- Focus on the Long Head: If your triceps look flat, add more overhead work. Use cables for constant tension.
- Track Your RPE: Jeff uses "Rate of Perceived Exertion." Aim for an RPE of 8 or 9 on most sets. You should feel like you could maybe do 1 or 2 more reps, but it would be ugly.
- Consistency Over Intensity: Don't destroy your arms so hard you can't train them again for a week. Hit them with moderate volume 2-3 times a week.
The Jeff Nippard arm workout works because it respects biology. It doesn't care about what "feels" hardcore; it cares about what actually triggers protein synthesis. Grab a cable, get that stretch, and watch what happens in six weeks.