10 Proven Powerlifters Arm Workout (Biceps & Triceps) To Revolutionize Your Lifts - Gripzilla - The Best Grip and Forearm Strength Exercises, Arm Wrestling Tools, Hand Grippers to Improve Grip Strength

10 Proven Powerlifters Arm Workout (Biceps & Triceps) To Revolutionize Your Lifts

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Let's talk about something we all might've overlooked when it comes to the big lifts – our arms.

Squats and deadlifts are the main events, but giving some love to those biceps and triceps is crucial.

In this chit-chat, we'll be presenting a list of no-nonsense arm workouts tailor-made for us powerlifters.

Get ready to flex those guns and level up your strength game:

Bicep Focused Powerlifters Arm Workout

Here are a couple of powerlifters arm exercises that will specifically target the biceps:

1.     Gripzilla Tornado

The Gripzilla Tornado offers powerlifters a unique and effective tool for enhancing arm strength and grip.

Powerlifters can specifically target their forearm muscles by holding the Tornado firmly and positioning the roller at the bottom.

When standing upright and extending the arms to curl the Tornado upward, powerlifters engage their biceps and forearms, promoting a comprehensive approach to arm development.

Step-By-Step Guide:

  • Hold Gripzilla Tornado firmly, position roller at the bottom.
  • Set adjustable resistance for your strength level. Stand upright, extend arms, and curl Tornado upward.
  • Flex wrists, contract forearm muscles, avoid jerky movements.
  • Hold briefly at chest level, then reverse the motion slowly.
  • Experiment with hand positions and personalize movements.
  • Gradually increase resistance for steady strength development.

2.     Gripzilla Dynamo

The Gripzilla Dynamo emerges as a versatile and customizable tool for powerlifters aiming to strengthen their arms.

Engaging in dual-directional rotations with the Gripzilla Dynamo activates forearm muscles in a dynamic manner, contributing to improved grip strength and overall arm stability.

The gradual progression from comfortable resistance to increased intensity supports a systematic approach to strength development, making the Gripzilla Dynamo a valuable addition to a powerlifter's arm workout routine.

Step-By-Step Guide:

  • Adjust resistance on Gripzilla Dynamo by rotating knobs.
  • Customize resistance for individual strength and fitness goals.
  • Choose hand position (horizontal, vertical, 45-degree angle).
  • Engage in dual-directional rotations for forearm muscle activation.
  • Get creative with personalized movements targeting specific areas.
  • Gradually progress by starting with comfortable resistance and increasing intensity.

3.     Barbell Curl

Barbell curls are beneficial for powerlifters as they specifically target the biceps, aiding in overall arm strength and hypertrophy.

By isolating the biceps with controlled movements, powerlifters can enhance their pulling strength, which can contribute to improved deadlift performance.

Additionally, the barbell curl reinforces grip strength, an essential component for maintaining control over heavy loads in exercises like deadlifts and rows.

Step-By-Step Guide:

  • Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
  • Keep your elbows close to your body and fully extend your arms.
  • Curl the barbell toward your chest by flexing your biceps.
  • Squeeze your biceps at the top, then lower the barbell back to the starting position.

4.     Dumbbell Hammer Curl

Dumbbell Hammer Curl

Dumbbell hammer curls are advantageous for powerlifters due to their ability to target both the biceps and forearms. The neutral grip used in this exercise engages different muscle fibers, promoting balanced development.

This can be particularly beneficial arm workout for powerlifters seeking comprehensive arm strength, aiding in stability during heavy lifts and reducing the risk of imbalances that may affect overall performance.

Step-By-Step Guide:

  • Stand with a dumbbell in each hand, palms facing your body (neutral grip).
  • Keep your back straight, shoulders back, and elbows close to your torso.
  • Curl the dumbbells toward your shoulders, maintaining a neutral wrist position.
  • Lower the dumbbells back down with control.

5.     Preacher Curl

Preacher Curl

Preacher curls provide powerlifters with an effective way to isolate the biceps and focus on their full range of motion.

By stabilizing the upper arms on the preacher bench, this exercise minimizes cheating or swinging, promoting strict form.

Strengthening the biceps through preacher curls can contribute to enhanced performance in pulling movements, such as deadlifts and rows, by improving the powerlifters' ability to initiate and control the lift.

Step-By-Step Guide:

  • Position yourself on a preacher bench, adjusting the seat height to align your arms with the pad.
  • Hold a barbell with an underhand grip, or use dumbbells.
  • Curl the weight upwards, focusing on the contraction of your biceps.
  • Lower the weight back down, maintaining control.

6.     Concentration Curl

Concentration Curl

Concentration curls are valuable for bicep-focused arm workouts for powerlifters seeking to isolate and fully contract the biceps.

By sitting on a bench and focusing on one arm at a time, powerlifters can address any strength imbalances and enhance the mind-muscle connection in their biceps.

This targeted approach can contribute to improved stability and control during various powerlifting exercises, particularly those involving pulling movements.

Step-By-Step Guide:

  • Sit on a bench with your legs spread apart and lean forward.
  • Hold a dumbbell in one hand, letting it hang between your legs.
  • Curl the dumbbell toward your shoulder, focusing on isolating the bicep.
  • Lower the dumbbell back down under control and repeat on the other arm.

Triceps Focused Powerlifters Arm Workout

Listed below are the triceps-focused arm workouts for powerlifters:

7.     Close-Grip Bench Press

Close-Grip Bench Press

Close-grip bench press is a tricep-focused arm exercise that powerlifters can leverage to enhance their lockout strength in the bench press.

By reducing the grip width, this variation places greater emphasis on the triceps, contributing to improved performance in the latter part of the bench press movement.

Strengthening the triceps through close-grip bench press can lead to more efficient and powerful presses, benefiting overall bench press performance.

Step-By-Step Guide:

  • Lie on a flat bench and grip the barbell with hands closer than shoulder-width apart.
  • Lower the bar to your chest, keeping elbows close to your body.
  • Press the bar back up, fully extending your arms.
  • Repeat for the desired number of reps.

8.     Tricep Dips

Tricep Dips

Tricep dips are advantageous for powerlifters as they target the triceps while also engaging the chest and shoulders.

This compound powerlifters arm workout helps strengthen the triceps in a functional manner, contributing to improved stability during pressing exercises.

Powerlifters can benefit from tricep dips by developing the necessary strength and endurance in their triceps, enhancing their ability to control and lock out heavy loads during bench press and overhead press movements.

Step-By-Step Guide:

  • Use parallel bars or sturdy surfaces.
  • Lower your body by bending your elbows until they are at a 90-degree angle.
  • Push back up, fully extending your arms.
  • Keep your body upright to emphasize tricep engagement.

9.     Skull Crushers (Lying Tricep Extensions)

Skull crushers offer powerlifters a targeted approach to tricep development. By lying on a bench and extending the arms, this exercise isolates the triceps and places a significant load on the muscle.

Strengthening the triceps through skull crushers can enhance lockout strength in both bench press and overhead press movements, contributing to improved overall upper-body strength.

Step-By-Step Guide:

  • Lie on a flat bench with a barbell held directly above your chest.
  • Lower the bar towards your forehead by bending your elbows.
  • Extend your arms back up to the starting position, focusing on the triceps.

10.  Tricep Rope Pushdown

Tricep Rope Pushdown

Tricep rope pushdowns are valuable for powerlifters as they effectively target the triceps while allowing for continuous tension throughout the movement.

By using a cable machine with a rope attachment, powerlifters can isolate the triceps and focus on the extension of the elbow joint.

Strengthening the triceps through rope pushdowns can lead to improved lockout strength in bench press and overhead press, aiding in the completion of heavy lifts.

Step-By-Step Guide:

  • Attach a rope to a cable machine at an upper position.
  • Stand facing the machine, grip the rope with both hands, and keep elbows close to your body.
  • Push the rope down by extending your elbows.
  • Return to the starting position, controlling the movement.


We've spilled the beans on a simple powerlifters arm routine that's a piece of cake.

Remember, beefing up those arms isn't just for show; it adds a solid kick to your lifting journey.

Keep it chill, stay committed, and watch those arms transform.