7 bodybuilding exercises to get massive arms like Bradley Martyn

Bradley Martyn (born May 22, 1989) is an American YouTuber, physical competitor, social media celebrity, and fitness expert.

Martyn has a successful YouTube channel and social media presence across multiple platforms. Martyn started going to the gym when he was 15 and started an online fitness program in January 2006.

Bradley Martyn’s YouTube channel and Instagram account is committed to providing his fans with workout, diet and supplementation tips to keep them fit.


Arm exercises like Bradley Martyn

Bradley Martyn trains his arms once a week. He does not use the heaviest weight he can lift. Instead, he lifts lighter weight and focuses on more reps to get the blood flowing in his arms.

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On that note, here’s a rundown of seven exercises to get bulky arms like Martyn’s:

1) Preacher Curl Machine (supinated grip)

The preacher curl is one of the best exercises you can do for your biceps. It isolates and strengthens your biceps like no other exercise.

Here’s how to do this exercise:

  • Sit on the preacher curl machine. Choose the appropriate weight.
  • Position your triceps on the preacher pad and use an underhand grip to grab the handles. This is the starting position.
  • Raise the handles while flexing your biceps. You must exhale while doing so. Hold the contraction for a second at the top of the position.
  • As you return the handles to the starting position, inhale deeply.
  • Perform three to four sets of 8 to 15 reps each.
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2) Standing Dumbbell Curl

A cornerstone of many bicep-strengthening routines, standing barbell curls put significant pressure on your wrists and elbows. Proper technique is important when performing this exercise to avoid injury.

Here’s how to do this exercise:

  • Hold the bar with your hands slightly outside your hips, use an underhand grip.
  • Maintain a high position, with your chest lifted and your core strengthened while maintaining a grip.
  • Keeping your chest elevated and your elbows close to your sides, begin the movement by raising your hands slightly until you feel your biceps contract.
  • Keeping the pressure on your biceps, curl the bar to shoulder height and squeeze your biceps for a second.
  • Start lowering the bar slowly while tensing and engaging your biceps to recruit as many muscle fibers as possible.
  • Perform three to four sets of 8 to 15 reps.
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3) Overhead cable extension

The overhead cable extension is useful for isolating the triceps muscle. The direction of resistance helps maintain consistent tension in the triceps, which helps promote muscle growth.

Here’s how to do this exercise:

  • Start by attaching a handful of rope to the high pulley of the cable station.
  • Grasp the handle and turn with your hands at shoulder height away from the machine.
  • Extend your arms fully forward and in front of your head. Return to the starting position while maintaining control.
  • Perform three to four sets of 8 to 15 reps each.
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4) Cable push

The tricep pushdown is one of the most effective exercises for the triceps. The triceps brachii muscle is located at the back of the upper arm and consists of three heads: the long, the lateral and the medial. The triceps pull-up effectively targets all three heads of the triceps, which is essential for arm development.

Here’s how to do this exercise:

  • Start by contracting your abs.
  • Place your elbows at your sides and your feet slightly apart.
  • Inhale. Push down until your elbows are fully extended but not quite locked.
  • On the pushdown, keep your elbows close to your body and your legs slightly bent.
  • Resist leaning forward. When pressing down, try to keep your back as straight as possible.
  • Return to the starting position with a smooth movement while exhaling. Avoid dropping weights.
  • Perform three to four sets of 8 to 15 reps.
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5) Standing Biceps Cable Curl

Bicep cable curls are useful for increasing the strength and size of the biceps brachii. Plus, toned biceps give the arm visual appeal.

Here’s how to do this exercise:

  • Stand upright with your knees slightly bent and your feet firmly planted on the floor.
  • While looking forward, engage your abdominal muscles; straighten your back and hold your head steady.
  • As you exhale, curl the cable weight up toward your chest. Only the forearms should rise from the elbow, moving on their own.
  • Hold for a second at the peak of the contraction.
  • On an inhale, bring the forearms back to the starting position.
  • Perform three to four sets of 8 to 15 reps.
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6) Push-ups

Push-ups strengthen both your upper body and core, especially your arms. Beginners usually start with easier variations, while advanced bodybuilders go for a more difficult variation.

Here’s how to do this exercise:

  • Adopt a position on all fours with the hands slightly wider than the shoulders.
  • Don’t lock your elbows; maintain a slight turn. Extend your legs until you are balanced on your hands and toes, with a hip-width distance between your feet.
  • Bringing your belly button closer to your spine will strengthen your abs and core.
  • Inhale as you bend your elbows to a 90 degree angle and gently lower yourself back to the floor.
  • Exhale as you contract your chest muscles and pull your hands back to the starting position.
  • Complete three to four sets to failure.
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7) Pull-up

Pull-ups are one of the most underrated exercises for strengthening your upper body, back, and core. The pull-up primarily targets the latissimus dorsi (lats), the large back muscle behind the arms. It also engages most of the muscles in the chest, upper back, and shoulders.

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Here’s how to do this exercise:

  • The pull-up bar should be placed at a height that requires you to jump up to grab it, with your feet hanging freely.
  • Stand with your feet shoulder-width apart under the bar. Jump up and grab the bar with a shoulder-width overhand grip.
  • Extend your arms so that they are in a hanging position. For a balanced position, bend your knees and cross your ankles. Take a moment to catch your breath at the bottom.
  • Exhale as you lift yourself up until your chin is parallel to the bar. Stop at the top.
  • As you exhale, lower yourself until your elbows are straight.
  • Repeat the exercise without touching the floor.
  • Perform three to four sets until failure.

Carry

The above exercises, chosen from Bradley Martyn’s arm routine, will help you build strength, endurance, and arm muscles. Strong arms like Martyn’s are needed for various daily functions that involve pushing and pulling. Try including one or more of these exercises in your workout routine to get stronger arms like Martyn.


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