Sleeve-Splitter: 5-Move Arm Killer

You don’t need fancy machines to build massive arms — just a smart sequence, solid form, and intensity. Below is a compact, hard-hitting arm routine designed to leave your biceps and triceps pumped and shredded in one session. Pair this sequence with smart fueling — learn about the top superfoods for optimal nutrition to support muscle growth and recovery.

Quick overview

• Time: 20–30 minutes
• Equipment: dumbbells, barbell (or EZ bar), bench, and a cable or band if you want variations
• Goal: hypertrophy and metabolic stress — sleeve-splitting pump

How to use this sequence

• Move from one exercise to the next with minimal rest (30–60 seconds).
• Aim for controlled reps with a final set taken close to failure.
• Repeat the full 5-move circuit 2–3 rounds depending on fitness and time.

The 5-move sequence

1. Standing Alternating Dumbbell Curls (brachialis emphasis)

   • 10–12 reps per arm
   • Pause 1 second at the top, slow 3-second lowering
   • Tip: keep elbows tucked and avoid swinging. This builds peak and thickness.

2. Close-Grip Bench Press (heavy triceps focus)

   • 6–8 reps (heavier)
   • Press with elbows tucked to stress the medial and lateral heads
   • Tip: this heavy compound move sets the ceiling for triceps size — women benefit from adding heavier sets too; learn more about why women need to go heavy in the gym and proper progression.

3. Incline Hammer Curls (outer biceps and brachioradialis)

   • 10–12 reps
   • Slight incline, thumbs up to emphasize forearm and outer biceps sweep
   • Tip: keep controlled range — feel the contraction.

4. Overhead Triceps Extension (rope or dumbbell)

   • 12–15 reps
   • Full stretch at the bottom, squeeze at the top
   • Tip: use a tempo that increases time under tension (2s up, 3s down).

5. 21s — Barbell Curl Variation (finishers for pump)

   • 7 lower half reps + 7 upper half reps + 7 full-range reps (21 total)
   • Tip: perfect for flushing the muscle with blood — use a moderate load you can control.

Superset and recovery options

• If you want to intensify, superset moves 1 & 4 or 2 & 3.
• Finish with a short burnout: light-band triceps pushdowns + incline curls, 2 sets to failure.
• Prioritize recovery: stretch the arms briefly and hydrate after each round.

Programming notes

• Frequency: 1–2 dedicated arm sessions weekly, or include as a finisher after upper-body days.
• Progression: add reps, increase load, or shorten rest between rounds.
• Safety: keep wrist alignment and avoid ego-loading on curls or overhead extensions.

Sample workout (2 rounds)

• Round 1: Perform moves 1–5 as listed; rest 90 seconds between rounds.
• Round 2: Repeat moves 1–5; on final set, push each exercise to near failure.
• Cooldown: light mobility, band stretches, and 5 minutes of low-intensity cardio.

Conclusion

For more varied arm routines and inspiration to keep your gains progressing, check out this curated list of 56 top Slim Arms Workout ideas in 2026 to adapt and rotate into your program.