Build Bigger Arms with Hunter Labrada’s Tested Biceps and Triceps Workout

Hunter Labrada, IFBB Pro, multi-time Mr. Olympia finalist, and one of the most respected physiques in Men’s Open, has been sharing his tried-and-true arm training methods that deliver results in size, strength, and definition. Whether you’re preparing for competition or simply want bigger arms, his approach blends simplicity with hard-earned expertise.

Why Labrada’s Arm Day Works

Rather than chasing fads, Labrada sticks to a consistent arm training plan that he’s used for years, and it’s still helping him grow even after shoulder surgery and competitive seasons. His philosophy? "Choose exercises you can run for years and progress steadily."

This aligns with core principles like progressive overload, isolation and compound balance, and mind-muscle connection to maximize arm hypertrophy (growth).

Hunter Labrada’s Arm Workout (Updated 2026)

Below is a compilation of Labrada’s most recent and proven arm training routines based on his public posts and appearances:

1. Main Routine (Muscle & Fitness Breakdown)​

A simple yet powerful 4-exercise arm day perfect for growth and intensity:

• Cuffed Triceps Pushdowns — 3 sets of 10–12 reps
  
  
• Cable Triceps Extensions — 2 sets of 10–12 reps
  
  
• Dumbbell Single Arm Preacher Curl — 2 sets of 10–12 reps
  
  
• Face-Away Cable Curls — 2 sets of 10–12 reps (constant tension)

Labrada stays in the traditional hypertrophy rep range, focusing on muscle engagement and quality reps instead of high volume.

How These Moves Build Bigger Arms

Triceps

• Cuffed triceps pushdowns target the lateral head and help develop that horseshoe shape.
• Cable extensions emphasize the long head key for overall arm thickness.

Biceps

• Preacher curls isolate the biceps brachii for peak development and muscular balance.
• Face-away cable curls keep constant tension crucial for maximal growth.

Incorporating cables and unilateral work helps fix imbalances and recruits muscles through full range of motion, elevating muscle stress and hypertrophy.

Alternative & Supporting Movements

Depending on your gym setup and goals, Labrada has also used these effective arm builders:

• Single-Arm Cross Body Cable Triceps Extension — emphasizes the triceps long head and control.
  
  
• Overhead Cable / Dumbbell Triceps Extensions — deep stretch and strong contraction.
  
  
• Dual Low-Pulley Cable Curls — constant tension for biceps growth.

These variations are especially useful for off-season muscle mass phases and help prevent adaptation plateaus.

Training Tips from Labrada

• Stay in the 10–12 rep “hypertrophy sweet spot” for most sets.
• Unilateral training fixes imbalances and improves symmetry.
• Mind-muscle connection matters, especially on curls and extensions.
• Quality over quantity: consistent and smart exercises beat high set counts.

Pairing the Workout with Recovery & Nutrition

For serious arm growth, Labrada emphasizes training consistency and recovery. Getting enough sleep, protein, and calories supports muscular repair and increases overall muscle growth.

A dedicated training split where arms are trained at least once weekly with adequate rest is ideal, especially in off-season phases.

Build Bigger Arms the Labrada Way​

Hunter Labrada’s arm routine is simple, refined, and time-tested, focusing on exercises that hit every head of the biceps and triceps with tension, control, and progressive overload. Whether you’re chasing aesthetics, strength, or competition results, his workout provides a solid blueprint for arm hypertrophy and muscle growth without unnecessary complications.