Fitness trainer Jeff Cavaliere is back with another science-based workout. In a YouTube video posted on May 28, 2026, he guided Dr. Andrew Huberman through a challenging biceps and triceps training session to build bigger arms.
For decades, Cavaliere has offered fans tailor-made workouts to help them sculpt their ideal physiques. He has also outlined dieting frameworks to stay lean for a lifetime. With over 14.2 million YouTube subscribers, his fitness content is among the most trusted in the community.
Jeff Cavaliere and Dr. Andrew Huberman’s Arm Workout at Gold’s Gym
Find their exercises from the video below:
- Alternating Dumbbell Curl
- Preacher Curl
- Incline Dumbbell Curl + Drop Set of Drag Curls
- Lying Tricep Extension
- Bench Dips
- PJR Pullovers
Alternating Dumbbell Curl
In the video, Cavaliere shared that he shifts the dumbbell in his hand toward his thumb for a greater stimulus on the biceps.
“I want to obviously be able to get the elbow flexed, but I also want to save the shoulder flexion for the end. It’s really like once we’re up at the top, the elbow comes up just a little bit.
You curl it up. Now, as far as the supination part, what I like to do is shift the dumbbell on my hand towards the thumb side. What that’ll do is put a disproportionate amount of weight down.”
Preacher Curl
He explained that preacher curls without the seat are more elbow-friendly.
“If I’m in here, how can I make this a better exercise? First of all, you want to seek out a variation of this machine that does not have a seat that you sit on, unless that seat is very high, what happens is people get in this position, and they sit, and now, when I go out like this, I basically create a fulcrum right here at my elbow and there’s a lot of weight going down that direction.”
Incline Dumbbell Curl + Drop Set of Drag Curls
To maximize gains, they moved to incline dumbbell curls and then hit a mechanical drop set of drag curls.
“What I want to do is, I can take this a little bit further. I can do a traditional incline curl or I could do that and stack it with what you call a mechanical drop set so that I can go a little bit further and further, and actually get another long head exercise, the drag curl, done in sequence after this.”
Lying Tricep Extension
He demonstrated the lying triceps extension, showing why it’s important to perform this exercise with a bench.
“I post up, now, the dumbbells behind my head, I get all the benefits of that stretch in the tricep, but if I were to stand up from here, look at the relative position, it’s way in front of my body. I’ve taken away the requirements [of range of motion] which a lot of people can’t do even if they don’t have bad shoulders, even if they don’t have mobile enough shoulders.”
Bench Dips
Cavaliere said to position the hands outward on bench dips to prevent the tendons from being in a vulnerable position.
“There’s a lot of tendons that lose room and can get pinched. Because it’s a bodyweight exercise, you do higher reps on it, it can get inflamed. The way to fix it is to turn the hands out.”
PJR Pullovers
He finished with PJR pullovers and compared the contraction to bench dips:
“Part of what I’m arguing here, is if I can strengthen all of that together [lats and triceps] and we’re not using a super heavy weight to do that, I should be able to keep a stable forearm and stable wrist to do that exercise.”
“It’s a similar feel to that bench dip in terms of the contraction,” Jeff Cavaliere shared.
From fixing shoulder blade pain to boosting longevity, Cavaliere remains a go-to resource for training wisdom. He stands by this workout for helping build bigger arms over time.
