Trainer Shares Old-School Bicep Workout That Grows Arms Fast for Men Over 40

The arms are one group of muscles you can always rely on to make you look strong, with or without a shirt on. Big, defined bicep peaks elevate your physique, which is why guys never stop chasing the exercises and techniques that deliver that classic pump. There are tons of bicep curl variations—preacher curls, incline curls, even Bayesian curls—but sometimes the simplest approach is the most effective.

Trainer Bobby Maximus recently shared a straightforward yet brutal bicep workout for men over 40, designed to build serious arm size. Using just a 45-pound barbell (no weight plates) and old-school moves, this three-part routine turns simple exercises into high-volume sets that hammer your biceps and forearms hard.

His approach focuses on slow and controlled movements that maximize time under tension, forcing your muscles to work hard, adapt, and grow. Try out the workout below next time you want to bully your biceps.

Bicep Workout for Men Over 40

21 Format: Barbell Curls

1. Start with the barbell at your thighs, palms facing up.
2. Perform 7 low reps (curl the bar halfway to chest), 7 high reps (start at halfway, curl to chest), and 7 full-range curls.
3. Complete 3 sets back-to-back-to-back, resting 60 to 90 seconds between sets.

Related: 4x Mr. Olympia Reveals the One Dumbbell Exercise He Uses for Bigger Bicep Peaks

Drag Curl

This is one of Maximus's favorite old-school bodybuilding tricks. Since they're so slow and controlled and you spend so much time under tension, you only need one set of these.

1. Grip the barbell with palms facing up and elbows close to your torso.
2. Slowly drag the barbell up your thighs, over your belly, until your forearms are parallel to the ground.
3. Squeeze biceps at the top and hold for 10 seconds.
4. Lower slowly.
5. Perform 1 set of 10 slow, controlled reps.

100 Barbell Bicep Curls

"At some point, it's going to burn so much," Maximus says. You've got to put the bar down, shake it out, get back to it as quickly as possible until you get 100 reps."

1. Grip the barbell and perform standard curls with a full range of motion.
2. Split the 100 reps into as many mini-sets as needed to maintain form.
3. Focus on steady, controlled movement to fully fatigue the biceps.

Related: 3 Bodybuilder-Approved Exercises to Grow Triceps Without Overhead Lifts