Hunter Labarada shares epic arm day workout.
Popular bodybuilder Hunter Labrada recently shared his epic arm day training. The top five bodybuilder in the world, Labrada hopes to bring something new and improved to the 2022 Olympia stage.
As the 2022 Olympia draws near, Hunter Labrada continues to push himself in the gym. Looking to bring a new level of musculature and conditioning to the stage, liberate has doubled down on his training. The top five bodybuilder shows no signs of slowing down and has even packed on a generous amount of size to his frame. If he hopes to once again out duel Nick Walker and break into the top three, Labrada understands that putting on more mass is a must.
As such Hunter Labrada has taken his arm day training to a whole new level. The top five bodybuilder shared his routine with the masses in a recent YouTube video. It’s clear that Labrada is looking impressive ahead of the 2022 Olympia and with this routine he’s sure to dominate in the arms department.
Hunter Labrada Full Arm Day Workout
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Dumbbell Preacher Curl
One of the top bicep building exercises, Hunter Labrada starts off with the preacher curl. Labrada offers pointers on how to make this exercise work for you.
“Couple of things you got to keep in mind about this exercise. You want to keep your upper arm smashed into this [slanted surface]. What you don’t want to do is make your elbow like a fulcrum point and have your whole shoulder off of it. [You] want to think about keeping basically your entire humerus actively pulled back.”
“Second thing you want to keep in mind is we want to have the armpit of your elbow [bicep tendon] always facing up, straight up. So, 12 o’clock. I really pay a lot of attention to getting my body positioned to where everything is lined up — shoulder, elbow, wrist, all in a straight line.”
“Bottom of the exercise, we’re going to stretch as far as we can while keeping the bicep active.”
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Cuff Triceps Extension
Next Hunter Labrada moved on to working his triceps. With the cuff triceps extensions Labrada showcases a number of ways he performs the movement: bilateral and unilateral.
“I’d recommend doing them [bilateral] until you get really strong at them. And then, I’ll show you the way I’ve started doing it. Probably in the last six months or so the load got heavy enough that it wasn’t really working doing both arms at the same time.”
Bilateral
“The biggest thing for this is obviously we’ll have them cross. Having them cross really affords us proper joint alignment. You’ll see the cables running down my shoulder, elbow, and wrist as I extend. The biggest things you want to keep in mind in this are — you want to keep your shoulders down and back. Your scapula is retracted throughout this whole movement, and you want to think about this simple elbow flexion. Only jab if your tricep is to extend your elbow. So, the more flexion you put in it, the farther it has to extend under greater weight.”
Unilateral
“The only difference, obviously, is you’re going to be doing one arm at a time, and you’re going to be angling your body to make up the cable alignment because you’re not standing in the middle, and the angle isn’t there.”
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Chest-Supported Cable Biceps Curl
Hunter Labrada switched back to the other side of his arms, once again working his biceps. The chest-supported cable biceps curls allow for isolation on the muscle.
“Couple of things with the exercise. You know, if you’re going to do it chest-supported, how far do you wanna have the bench scooted up? You want to have the bench scoot up, or you know, if you’re not going to use the bench, you’re just doing to stand because that isn’t a bad option either. You want to be far enough forward for your upper arm. Just pull back like 10 to 15 degrees. You don’t need it like way back.”
- Seated Triceps Overhead Cable Cuff Extension
“I really like these. You know, they’re really stable. You’re really able to lock everything in and maximize elbow flexion.”
To see the full Hunter Labrada arm day workout click here.
What do you think of Hunter Labrada’s epic arm day training?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.