At the 2024 Arnold Sports Festival UK event in Birmingham, UK, from March 15-17, 2024, Arnold Schwarzenegger and Phil Heath showcased various equipment for rows, pulldowns, and curls during a back, chest, and biceps-biased training session.
Footage of the workout appeared in a video shared on Schwarzenegger’s Instagram account on March 16, 2024. Watch the two seven-time Mr. Olympia champions train together below:
Arnold Schwarzenegger’s & Phil Heath’s Workout
Below are the exercises showcased by the “Austrian Oak” and “The Gift” during the Arnold Sports Festival UK:
- Chest Supported Row
- Machine Pulldown
- Plate-Loaded Chest Press
- Machine Preacher Curl
- Standing EZ Bar Machine Curl
Schwarzenegger and Heath incorporate pause reps during their session. Research has shown that greater time under tension can maximize muscle development. (1)
Chest Supported Row
Schwarzenegger began the workout with the chest-supported row. Adopting a neutral grip, Schwarzenegger targeted his mid-back, rhomboids, and lats before bodybuilding coach Hany Rambod spotted Schwarzenegger and Heath.
Heath approaches rowing differently. Heath utilized an overhand grip before transitioning to a neutral grip through each rep. Varying grip styles can significantly enhance muscle engagement in the back. (2)
Machine Pulldown & Plate-Loaded Chest Press
Schwarzenegger stood beside Heath to offer encouragement as a spotter. Heath used a wide grip for more lat activation.
Schwarzenegger held a medium grip during plate-loaded chest presses, focusing on a deep mind-muscle connection. Heath chose a narrower grip to better engage his triceps.
Machine Preacher Curl & Standing EZ Bar Machine Curl
Schwarzenegger performed preacher curls with a narrow grip. Meanwhile, Heath performed single-arm preacher curls to better isolate and correct strength imbalances.
[Read More: Our Favorite Forearm Workouts, + the Best Forearm Exercises]
In their final exercise, Schwarzenegger and Heath performed standing EZ bar machine curls to target the biceps and minimize wrist strain. Their pronated technique helped to better activate the forearms.
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References
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
- Signorile, J. F., Zink, A. J., & Szwed, S. P. (2002). A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. Journal of strength and conditioning research, 16(4), 539–546.
Featured image: @philheath on Instagram
