Unlocking Real Arm Growth: How to Train Biceps & Triceps With Precision for Maximum Gains (Not Just Reps)

TLDR: This full-length video (16 min) is compressed into a 7-minute comprehensive guide. Save 9 minutes of watch time and walk away with a powerful arm training blueprint, specific cues, and exercise insights designed to maximize every rep and trigger true hypertrophy (muscle growth).

Section 1: Training Philosophy — Why Your Arms Aren’t Growing

Most people think they train arms hard—until they realize they’ve been chasing numbers, not connection.

The video opens with a message: it’s not about how much you lift; it’s about how well you engage the target muscles. This is not just mechanical movement, it’s neuromuscular mastery.

Charles Glass (legendary coach) emphasizes:

• Proper angles

• Eliminating momentum

• Adjusting posture to redirect resistance load into the actual target muscle, not joints or secondary movers

Like trying to water a plant with a broken hose, if your form leaks tension, growth never happens where you want it.

Section 2: Exercise Breakdown with Muscles Worked & Timestamps

1. Alternating Dumbbell Curls with Supination

Watch at 1:02

Muscles Targeted:

• Biceps brachii (85%)

• Brachialis (10%)

• Forearms (5%)

Technique Focus:

• Elbows slightly forward

• Supinate (turn) from the elbow, not the wrist

• Relax on the way down for full eccentric control

Pro Tips:

• Visualize “turning the pinky to the ceiling”

• Lighter weights with strict form = more activation

Antagonist Pairings:

• Triceps Rope Pushdowns

• Overhead Dumbbell Extensions

2. Spider Curls with Straight Bar

Watch at 2:46

Muscles Targeted:

• Biceps long head (70%)

• Brachialis (20%)

• Shoulders stabilizers (10%)

Technique Focus:

• Bench support removes momentum

• Keeps tension fully isolated in biceps

Pro Tips:

• Squeeze at the top and pause

• Avoid rocking

Antagonist Pairings:

• Triceps Kickbacks

• Close-Grip Bench Press

3. Skullcrushers (EZ-Bar or Dumbbell)

Watch at 3:36

Muscles Targeted:

• Triceps (100%)

Technique Focus:

• Bar moves behind head (not to forehead)

• Engage full triceps long head stretch

Pro Tips:

• Push toward mid-chest, not straight up

• Don’t flare elbows

Antagonist Pairings:

• Concentration Curls

• Preacher Curls

4. Overhead Triceps Cable Extensions (Rope)

Watch at 7:34

Muscles Targeted:

• Triceps long head (60%)

• Triceps lateral head (30%)

• Shoulders (10%)

Technique Focus:

• Bend slightly at knees

• Push at upward angle, not straight out

Pro Tips:

• Keep wrists neutral to avoid compensation

• Let rope spread at the end of each rep

Antagonist Pairings:

• Incline Dumbbell Curls

• Zottman Curls

5. Triceps Pushdowns — Cable Variation

Watch at 8:26

Muscles Targeted:

• Triceps lateral head (70%)

• Triceps medial head (20%)

• Shoulders (10%)

Technique Focus:

• Elbows locked in tight

• Avoid pushing from shoulders

• Lean back slightly for better alignment

Pro Tips:

• Push rope apart at the bottom

• Don’t let it fly up — control on return

Antagonist Pairings:

• Hammer Curls

• Cross-Body Curls

6. Weighted Triceps Dips

Watch at 12:25

Muscles Targeted:

• Triceps (80%)

• Chest (15%)

• Front deltoids (5%)

Technique Focus:

• Lean forward slightly

• Push your body toward your hands

Pro Tips:

• Keep wrists close to hips for deeper contraction

• Don’t bounce at the bottom

Antagonist Pairings:

• Barbell Curls

• Cable Curls

Section 3: Neuromechanics & Cueing Secrets

Charles Glass reframes biceps training as an engineering challenge:

• Changing elbow position alters muscle tension

• Elevating elbows engages biceps fully and prevents “leaking” tension into the front delts

Watch explanation

Simile: It’s like focusing sunlight with a magnifying glass—you don’t need more sun, just the right focus.

Key cue: “Pull from the pinky” — activates the brachialis and increases supination stress on the biceps.

Section 4: Summary of Health Tips & Mindset

• Control beats momentum

• Progressive overload without ego

• Mind-muscle connection over brute force

• Execution quality defines results

• Proper breathing keeps form stable and tension directed

Mental note: Most people swing weights, but you’re here to sculpt with intention—like a master artisan chiseling marble.

Shopping List (No Products Offered)

1. Adjustable Dumbbells – For progressive load and supinated curls

2. EZ-Curl Bar – Easier on wrists during skullcrushers

3. Cable Attachment (Rope & Straight Bar) – Versatile triceps isolation

4. Incline Bench – Supports spider curls and overhead work

5. Wrist Wraps (optional) – Support for high-volume triceps work

Total Exercises Analyzed: 6

Complete Neuromuscular Mastery Acquired: Yes.