Top Trainer Jeff Cavaliere and Andrew Huberman Share a Tough Biceps and Forearms Workout

Two of the most iconic names in the health and fitness space just teamed up for a brutal arm workout. Jeff Cavaliere, MSPT, CSCS, of Athlean-X and Andrew Huberman, PhD, of the Huberman Lab podcast linked up at Gold's Gym Venice to tackle a bicep and forearm-focused workout, sharing the full workout in a recent YouTube video. And lucky for you, you can steal the workout below.

This isn't your average biceps and forearms workout, though. Throughout their time together, Cavaliere explains how small adjustments in hand position and setup can completely change the emphasis of each movement. For instance, to target the long head of the biceps, he prescribes exercises that place the arms behind the body to create a deeper stretch. To better hit the brachialis, he emphasizes arm pronation during cross-body curls.

Before getting into their working sets, Cavaliere led Huberman through a weight plate warmup that included halos, tricep extensions, overhead presses, and figure-8s to get the upper body primed and ready to lift heavy. Check out the full rundown below and try it out the next time you need to humble your biceps.

Biceps and Forearms Workout

How to Do Alternating Dumbbell Bicep Curls

1. Stand tall, holding a dumbbell in each hand with a neutral grip and arms at your sides.
2. Curl one dumbbell toward your shoulder, twisting your palm to face up, while keeping your elbow close to your body.
3. As you curl, let your body slightly twist to help the dumbbell get up.
4. Lower it back down with control.
5. Repeat on the other arm for alternating reps.

How to Do Preacher Curls

1. Sit at a preacher bench, driving your elbows into the pad.
2. Grip a barbell with your palms facing up.
3. Curl the weight toward your shoulders without lifting your arms off the pad.
4. Lower slowly until your arms are nearly straight.

How to Do Seated Drag Curls

1. Sit on a bench at a slight incline. Extend arms down to your sides with palms facing away from you.
2. Twist the palms to face forward as you curl the dumbbells up.
3. Slightly lift the dumbbells at the top.
4. Reset back to the starting position with control.

How to Do Crossbody Pronated Curls

1. Stand holding dumbbells with palms facing down.
2. Curl one dumbbell across your body toward the opposite shoulder.
3. Keep your wrist pronated and your elbow tucked close to your side.
4. Lower slowly and repeat on the other arm.

How to Do Forearm Bar Twist

1. Stand tall holding a barbell in front of you.
2. Twist the bar by rotating your wrists inward and outward.
3. Continue for reps or time before reversing directions.

Related: Top Trainer Shares the 'Perfect' Dumbbell Only Workout to Build Wide, Capped Shoulders

This story was originally published by Men's Journal on May 26, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published May 26, 2026 at 5:06 PM.