The speaker discusses eight overrated arm exercises that are not effective or can be improved upon. These exercises are:
1. Two-handed overhead extension (powerbombs) - can be improved by doing it one arm at a time or using a cable.
2. Waiter curl - does not properly line up the resistance with the curling path of the biceps, and can be replaced with a regular dumbbell curl.
3. Dumbbell triceps kickback - has an awkward resistance curve and can be improved by using a cable or doing a standing triceps push down.
4. Wide grip straight bar curl - does not properly line up the resistance with the line of pull of the biceps, and can be replaced with a basic shoulder-width grip curl.
5. Reverse grip triceps push down - does not provide any unique advantage and can put unnecessary strain on the wrists.
6. Free weight curls on a standard preacher curl bench - can be risky for the biceps tendon, especially with heavier loads.
7. Triceps bench dip - is an inferior way to load the triceps and can place more stress on the joints.
8. Plate curls - is an awkward exercise with limited loading potential and no advantage for stimulating the biceps.
The speaker emphasizes the importance of proper form and technique, and suggests alternatives to these exercises that can be more effective and safer.
Here are the key facts extracted from the text:
1. Building bigger arms is a relatively simple process.
2. Consistent, long-term, progressive overload is key to increasing arm size.
3. Using basic movements can be more effective than complex exercises.
4. The function of the biceps and triceps is fairly straightforward.
5. The two-handed overhead extension is not the most effective triceps exercise.
6. Doing the two-handed overhead extension one arm at a time or using a cable can be more effective.
7. The waiter curl does not properly line up the resistance with the curling path of the biceps.
8. The waiter curl can put unnecessary stress on the shoulder, elbow, and wrist joints.
9. A regular dumbbell curl is a more effective and safer alternative to the waiter curl.
10. The dumbbell triceps kickback has an awkward resistance curve and can cause rear delt fatigue.
11. Using a cable for triceps kickbacks can provide a smoother feel and reduce rear delt fatigue.
12. A standing triceps push down is a more effective and safer alternative to the dumbbell triceps kickback.
13. A wide grip straight bar curl can limit biceps output and cause elbow and wrist strain.
14. A basic straight bar curl with a shoulder-width grip is a more effective and safer alternative.
15. Using a reverse grip for triceps push downs can put unnecessary stress on the wrists.
16. A neutral grip with a rope push down is a more effective and safer alternative.
17. Free weight curls on a standard preacher curl bench can be risky, especially with heavier loads.
18. Using a slightly higher bench angle or a cable preacher curl can reduce the risk of injury.
19. Triceps bench dips can be inferior for hypertrophy and can cause joint stress and wrist strain.
20. A standard triceps dip is a more effective and safer alternative.
21. Plate curls have no advantage for stimulating biceps growth and can be awkward to grip.
22. The maximum loading potential for plate curls is limited to 45 pounds.