Retired pro bodybuilder and coach Iain Valliere is renowned for his elite training methods, which won him multiple IFBB pro shows during his bodybuilding career. Valliere recently shared his “juicy” arm training to maximize gains based on science.
Valliere’s arm sessions comprise six exercises that train the biceps and triceps in their shortened and lengthened positions:
Iain Valliere’s “Juicy” Arm Workout
- Cable Rope Triceps Pushdowns: 3 Sets
- Machine Preacher Curl: 3 Sets
- Smith Machine Close-Grip Triceps Press: 3 Sets
- Bayesian Curls: 3 Sets
- Cable Incline Overhead Triceps Extension: 3 Sets
- Dumbbell Hammer-Grip Incline Curls: 3 Sets
Takeaways
- Wrist rotation and wrist deviation during triceps pushdowns.
- Curl with strong wrists.
- Prioritize stability.
- Optimize close-grip press bar path.
[Related: Urs Kalecinski Before 2024 Olympia: “I Didn’t Love Bodybuilding”]
Modified Rope Pushdowns
Valliere led with pushdowns to warm up his elbows and triceps. A form hack is rotating the palms up and curling the rope with slight supination. Emphasize the squeeze by pronating and pulling the rope apart while bending the wrists out—benefits unique to rope handles.
Valliere prefers thinner, extended ropes, using grips with finger grooves for maximum range of motion. Lighten the weight if you can’t pull your hands apart.
Preacher Curl Tip and Close-Grip Triceps Press
One of Valliere’s arm day no-nos is having “dead wrists” during curls. “Keep your wrist engaged—it’s going to help engage your bicep and curl,” he demonstrated. Strong wrists are imperative to curl progression; limp wrists could help those who struggle to achieve a mind-muscle connection. The key is using manageable loads.
“Stability is King when it comes to hypertrophy,” Valliere says on the benefits of machine training. “Putting yourself in unstable positions is just not advantageous at all when it comes to building muscle. Building stabilizer muscles has nothing to do with building muscle in any way,” he claims.
Studies comparing machines and free weights prove they’re equally beneficial for muscle gains. Both have advantages and disadvantages otherwise. (1)(2)(3)(4)
Valliere aligns the Smith machine bar with his lower chest to optimize force output and elbow flexion—key factors for triceps growth. “When you come lower, you’re minimizing elbow flexion,” he illustrated.
Key Biceps & Triceps Exercises
Bayesian curls and incline curls might be the best “biceps” exercises, according to science. In a recent study, curling with the arms behind the body—fully stretching the biceps—produced more upper arm flexor growth than preacher curls, which grew the lower portion near the elbow more. (5)
The study indicates the biceps could have accounted for most upper arm flexor growth, while the brachialis muscles contributed to most of the gains near the elbow. For the opposing triceps, overhead extensions led to significantly more growth across all three triceps heads due to a superior stretch. (6)
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References
- Haugen, M. E., Vårvik, F. T., Larsen, S., Haugen, A. S., van den Tillaar, R., & Bjørnsen, T. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC sports science, medicine & rehabilitation, 15(1), 103. https://doi.org/10.1186/s13102-023-00713-4
- Heidel, K. A., Novak, Z. J., & Dankel, S. J. (2022). Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power. The Journal of sports medicine and physical fitness, 62(8), 1061–1070. https://doi.org/10.23736/S0022-4707.21.12929-9
- Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
- Hernández-Belmonte, A., Martínez-Cava, A., Buendía-Romero, Á., Franco-López, F., & Pallarés, J. G. (2023). Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth. Medicine and science in sports and exercise, 55(12), 2316–2327. https://doi.org/10.1249/MSS.0000000000003271
- Kassiano, W., Costa, B., Kunevaliki, G., Lisboa, F., Stavinski, N., Prado, A., Tricoli, I., Francsuel, J., Lima, L., Nunes, J., Ribeiro, A. S., & Cyrino, E. S. (2025). Distinct muscle growth and strength adaptations after preacher and incline biceps curls. International journal of sports medicine, 10.1055/a-2517-0509. Advance online publication. https://doi.org/10.1055/a-2517-0509
- Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
Featured image: @iainvalliere on Instagram
