Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
  • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
  • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Bodybuilding

Former Mr. Olympia Dexter Jackson Shares a Girthy Arm Workout

"I would not be stepping on stage again," Jackson strikes down the possibility of his return to competition.

Written by Andrew Foster, C.S.C.S

Published on6 June, 2023 | 9:11 AM EDT

Updated on6 June, 2023 | 9:12 AM EDT

Ask Question?
Dexter Jackson Arm Workout

Credit: Dexter Jackson (via Instagram & YouTube)

Veteran bodybuilder Dexter Jackson has chosen longevity over the massive build and shed quite a few pounds over the past couple of years. However, he still belongs in the top 1 percent of the populace in terms of fitness. The former Mr. Olympia recently showed how he maintains his massive arms in retirement.

Jackson’s IFBB Pro career lasted nearly 22 years. He competed in the Men’s Open division and peaked in the 2000s. He is hailed among the greatest competitors in the history of the sport. The 53-year-old presented several hurdles to dominant champions like Ronnie Coleman and Jay Cutler. His resume includes five Arnold Classic titles (2005, 2006, 2008, 2013, and 2015).

The biggest achievement of Jackson’s career is winning the 2008 Mr. Olympia title by defeating Cutler. Since retiring from the sport after a ninth-place finish at the 2020 Olympia, Jackson’s potential return has made several rounds in sports media. However, he is dedicated to health and family, having no interest whatsoever in wearing the posing trunks again.

Jackson has gotten fairly active on the internet in recent months and routinely posts his workouts to his YouTube channel. He acquainted the fans with his arms workout in the most recent video. So let’s check out how “The Blade” maintains his massive arms.

View this post on Instagram

A post shared by Dexter "The Blade" Jackson (@mrolympia08)

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Dexter Jackson goes through an arm workout

Jackson originally intended to train his chest on the day of recording the video. However, he experiences recurring pain in the wrists. It usually lasts for a couple of weeks and restricts him from lifting heavy weights during this time.

“That’s been going on for like 10 years of my life. So we’re going to switch things up. We’re going to go ahead with arms instead of chest,” Jackson explained.

As a result, he chose to train his arms instead of his chest, as arms typically respond to moderate weights and higher volume, putting less stress on Jackson’s wrists.

Drag Curl

Jackson hails drag curls as one of his favorite arms exercises. Drag curls are a variation of the straight bar curls, and Jackson explained the correct technique to perform them.

“The reason I call them drag curls is because you wanna drag the bar up your stomach, okay? And you’re curling like this (with the bar really close to the front of the body)… Elbow is way back as far as it can go. You’re squeezing it up top… You want that good peak exercise? This is it right here…” He said.

He maintains an 8 to 12-rep range for each one of his sets and cranks out four sets of drag curls to work the biceps.

Seated Cable Overhead Curl

Jackson then takes up the cable machine variation of biceps curls. Cable machines keep the muscles under tension throughout the range of motion. This helps bring about hypertrophy more effectively. This is especially beneficial for bodybuilders as hypertrophy and muscle gain are the primary goals. Additionally, working the biceps in an overhead position puts more emphasis on the short head of the biceps, which results in epic guns. (1)

Once again, Jackson performs approximately four sets of this exercise and takes up the dumbbell hammer curls next.

View this post on Instagram

A post shared by Dexter "The Blade" Jackson (@mrolympia08)

Dumbbell Hammer Curl

Hammer curls are an excellent way to work on the overall girth of the biceps. A very simple variation of the standard dumbbell curls, this exercise works the elbow flexors — biceps brachii, brachialis, and the brachioradialis muscles in the arms. (2)

Jackson wraps up the biceps segment of his workout with four sets of dumbbell hammer curls as he shifts his focus on the triceps.

Quad Set: Cable Triceps Pushdown, Seated Dip Press, Pushdown on Assisted Dip Machine, and Rope Triceps Pushdown

Jackson has been following this triceps training method for nearly a decade to get a good pump, and by the looks of it, it has undoubtedly benefited him. Jackson performs one set of all four exercises in rapid succession. He repeats this circuit three or four times, depending on how he feels on a particular day.

He starts with cable triceps pushdowns and follows up with seated dip presses on a Matrix selectorized machine. After this, Jackson does triceps pushdowns on an assisted dips machine. He uses the knee pad of the dip press machine as a handle and pushes it down to stimulate the triceps. The final exercise in the quad set is the triceps rope pushdown.

Jackson suggests twisting the wrists outside while pushing the weight down to create the full elbow flexion necessary for triceps activation. He repeats this circuit three times to finish off the arms workout.

View this post on Instagram

A post shared by Dexter "The Blade" Jackson (@mrolympia08)

Overall Workout:

Biceps

  • Drag Curl: 4 sets of 10 reps
  • Seated Overhead Cable Curl: 4 sets of 10 reps
  • Dumbbell Hammer Curl: 4 sets of 10 reps

Triceps

  • Quad Set: Cable Triceps Pushdown, Seated Dip Press, Pushdown on Assisted Dip Machine, and Triceps Rope Pushdown: 3 sets of 10 reps

Jackson is happily living his retired life and has nearly abandoned pharmacological assistance to build and maintain his physique. He enjoys spending time with his grandchildren and focuses on staying healthy at this stage of life. During this workout, Jackson reiterated that he would not return to competition under any circumstances. 

“I would not be stepping on stage again. People think your body is back on sh*t again. And I am like, no TRT, no HRT, none of that crap. Just keeping my meals to about three meals a day. Anything more than that, and my a** gonna go up in weight. I am content with only two. But if I want to do it two (meals per day), my weight will drop. I am between 200 and 205. Perfect weight, feeling good, and looking good.”

A jacked physique constitutes a huge part of a bodybuilder’s identity and self-image. As a result, many retired bodybuilders find it difficult to let go of it and drop to average size, even if it means health and longevity. Jackson is one of the few men who made that transformation and set a positive example for other bodybuilders to follow after they hang up their posing trunks.

You can watch the full workout video here, courtesy of Dexter Jackson’s YouTube channel:

References:

  1. Overhead Cable Curl – Variations, Benefits, Form and Techniques (Author – Dr. Malik, Tom Miller CSCS)
  2. Hammer Curls: How-To and Variations (Author – Travis Edwards, PT, MPT, Medically reviewed by Jake Tipane CPT)

If you have any questions or need further clarification about this news, please leave a comment below, and Andrew will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Bodybuilding News Videos
Previous Post

How Sitting Is Bad for You and What to Do About It 

Next Post

72-YO Shelly Stettner (63KG) Sets New Squat & Total Competition PRs

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

Related

Steve Weinberger
Bodybuilding

Steve Weinberger Says Nick Walker’s Pittsburgh Pro Performance ‘Proved That He Can Win’ the 2025 Mr. Olympia

Larry Wheels And Sam Sulek Hint At Doing 2026 Arnold Classic
Bodybuilding

Larry Wheels & Sam Sulek Hint at Possible 2026 Arnold Classic Appearance

Sam Sulek
Bodybuilding

Urs Kalecinski Trains Back with IFBB Pro Sam Sulek in Intense Pump and Posing Session

Nick Walker
Bodybuilding

Nick Walker Talks New York Pro Win & Plans for Olympia: ‘4-5 Pounds Heavier, Tighter Waist, Better Conditioning — I Think I’ll Win Hands Down’

Jeff Cavaliere
Bodybuilding

Jeff Cavaliere Shares 6 Push-Up Variations That Improve Joint Mobility and Flexibility in ‘Overlooked Areas of the Body’

Larry Wheels Wins Ifbb Pro Card
Bodybuilding

Larry Wheels Wins IFBB Pro Card in Classic Physique at 2025 Musclecontest Ireland

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Steve Weinberger Says Nick Walker’s Pittsburgh Pro Performance ‘Proved That He Can Win’ the 2025 Mr. Olympia

The Truth About “Negative Calorie” Summer Foods: Do They Actually Burn Fat?

Larry Wheels & Sam Sulek Hint at Possible 2026 Arnold Classic Appearance

Unlocking Anabolic Sleep: 3 Simple Pre-Bed Habits to Maximize Muscle Repair Overnight

Urs Kalecinski Trains Back with IFBB Pro Sam Sulek in Intense Pump and Posing Session

Nick Walker Talks New York Pro Win & Plans for Olympia: ‘4-5 Pounds Heavier, Tighter Waist, Better Conditioning — I Think I’ll Win Hands Down’

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.