{"id":21784,"date":"2026-06-07T03:33:59","date_gmt":"2026-06-07T03:33:59","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=21784"},"modified":"2026-06-07T03:33:59","modified_gmt":"2026-06-07T03:33:59","slug":"bodybuilder-biceps-thanks-to-this-machine-exercise","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=21784","title":{"rendered":"Bodybuilder Biceps Thanks to This Machine Exercise"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div data-article-body=\"true\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">To this day, Arnold Schwarzenegger is considered an icon of bodybuilding\u2013especially his legendary arms have influenced generations of fitness enthusiasts. His son Joseph Baena is already following in his footsteps. Now, one of his workouts on a special curl machine for the biceps is drawing attention. FITBOOK author Tony Poland explains the benefits of this exercise along with fitness coach Markus Bremen.<\/p>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\">Schwarzenegger Family Relies on the Preacher Curl Machine<\/h2>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">When it comes to impressive upper arms, one name has stood out for decades: Arnold Schwarzenegger. The seven-time Mr. Olympia made bodybuilding popular worldwide and set new standards with his iconic biceps. His son Joseph Baena also trains today using many of the same old-school methods as the \u201cTerminator\u201d star once did. A classic curl machine seems to have a permanent place in his arm training.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Normally, Joseph Baena relies on free weights like dumbbells and EZ bars for upper arm training. Recently, however, the bodybuilder switched to a machine curl variant that aims to maximize tension and control throughout the entire movement. The device resembles a preacher curl machine but lacks the angled arm supports. Instead, Baena performs isolated curls, as seen in the U.S. magazine \u201c<a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a71402514\/arnold-schwarzenegger-son-biceps-curl-machine-exercise\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"elm:link;elmt:article_link;slk:Men\u2019s Health;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;Men\u2019s Health&quot;}\" class=\"link \">Men\u2019s Health<\/a>.\u201d<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The machine stabilizes the upper arm, ensuring the biceps are constantly loaded throughout the repetition. At the same time, swinging movements are almost entirely eliminated, forcing the muscle to do nearly all the work itself. Arnold Schwarzenegger regularly used isolated curl variants during his active years to shape his famous biceps peak.<\/p>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\">What Makes the Exercise So Effective<\/h2>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The advantage of this exercise is that the machine better fixes the upper arm, significantly reducing swinging movements. This keeps the biceps under constant tension throughout the movement, especially in the stretched lower part of the repetition. At the same time, the biceps head can be more precisely isolated, while Joseph Baena has more control over the pace and range of motion. This intense stimulus in the stretched state is considered by many trainers to be an important factor for muscle growth.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">\u201cCurrent research on hypertrophy clearly shows that training in the stretched muscle state generates particularly strong growth stimuli and metabolic stress\u2013both central mechanisms behind the pump phenomenon,\u201d explains sports scientist and fitness expert Markus Bremen. \u201cThe mechanical tension in the stretched state is structurally greater,\u201d he adds.<\/p>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\">\u201cLess Is More\u201d in Biceps Training<\/h2>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Since the biceps is a relatively small muscle group compared to the triceps, often just one targeted training session per week is enough to set effective stimuli. More than two intense sessions should generally not be necessary. As is often the case in strength training, continuity and proper execution are more important than the highest possible training frequency or heavy weights.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">What matters most are varied exercises and different movement angles, as well as controlled execution with a clean pace and full range of motion. Equally important is the progressive increase in load\u2013that is, gradually increasing the weight. For well-developed upper arms, it is also advisable to regularly integrate pulling exercises like pull-ups or rowing into the training.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><em>Also interesting: Arnold Schwarzenegger\u2019s 20-minute workout makes the muscles burn<\/em><\/p>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\">Old-School Exercise for Serious Muscle<\/h2>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The preacher curl machine may not be the most modern equipment in the gym, but it is still considered highly effective. Those who want to train the biceps as isolated as possible and generate maximum muscle tension will find this a biomechanically strong exercise.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">\u201cConstant tension, maximum isolation, low risk of injury\u2013hard to beat for the pump and suitable for almost any training level,\u201d summarizes Markus Bremen and continues: \u201cIn combination with an exercise that emphasizes the upper range of motion, such as incline curls on the incline bench, a more complete training stimulus for the entire biceps is created.\u201d<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The fact that both Arnold Schwarzenegger and his son Joseph Baena continue to rely on this exercise shows that some classics still work excellently decades later.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The post <a href=\"https:\/\/www.fitbook-magazine.com\/fitness\/bodybuilder-biceps-thanks-to-this-machine-exercise\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"elm:link;elmt:article_link;slk:Bodybuilder Biceps Thanks to This Machine Exercise;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;Bodybuilder Biceps Thanks to This Machine Exercise&quot;}\" class=\"link \">Bodybuilder Biceps Thanks to This Machine Exercise<\/a> appeared first on <a href=\"https:\/\/www.fitbook-magazine.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"elm:link;elmt:article_link;slk:FITBOOK;itc:0;sec:content-canvas\" data-yga=\"{&quot;yLinkElement&quot;:&quot;context_link&quot;,&quot;yModuleName&quot;:&quot;content-canvas&quot;,&quot;yLinkText&quot;:&quot;FITBOOK&quot;}\" class=\"link \">FITBOOK<\/a>.<\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/uk.style.yahoo.com\/schwarzenegger-son-joseph-baena-swears-190300724.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>To this day, Arnold Schwarzenegger is considered an icon of bodybuilding\u2013especially his legendary arms have influenced generations of fitness enthusiasts. His son Joseph Baena is already following in his footsteps. Now, one of his workouts on a special curl machine for the biceps is drawing attention. FITBOOK author Tony Poland explains the benefits of this [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":21785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-21784","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bodybuilder Biceps Thanks to This Machine Exercise - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=21784\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodybuilder Biceps Thanks to This Machine Exercise - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"To this day, Arnold Schwarzenegger is considered an icon of bodybuilding\u2013especially his legendary arms have influenced generations of fitness enthusiasts. His son Joseph Baena is already following in his footsteps. Now, one of his workouts on a special curl machine for the biceps is drawing attention. 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