So last night I had a killer Bicep (& forearm workout) with @fitmarcin & finished a set of single arm high cable curls (which is great for targeting the short (inner) head of the Bicep) with a reverse grip (palm outwards). It's much more challenging, and I had to drop the weigh by about 20%, but the pump I got in my arm was insane. - don't get too comfortable with the standard grips.. Vary your arm position, hand width, and grip type, to fully work both the inner and outer heads of the Bicep to
0:29
So last night I had a killer Bicep (& forearm workout) with @fitmarcin & finished a set of single arm high cable curls (which is great for targeting the short (inner) head of the Bicep) with a reverse grip (palm outwards). It's much more challenging, and I had to drop the weigh by about 20%, but the pump I got in my arm was insane. - don't get too comfortable with the standard grips.. Vary your arm position, hand width, and grip type, to fully work both the inner and outer heads of the Bicep to
21.1K viewsJul 24, 2015
FacebookRob Riches
Next time you're training arms, give this supsert a try with seated cable curls (using a bench as if you were doing seated cable rows for your back - elbows up against your knees), and they using a D-Grip, push down with an inverted grip, keeping your elbows angled out. Great pump in both the biceps and the triceps | Rob Riches
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Next time you're training arms, give this supsert a try with seated cable curls (using a bench as if you were doing seated cable rows for your back - elbows up against your knees), and they using a D-Grip, push down with an inverted grip, keeping your elbows angled out. Great pump in both the biceps and the triceps | Rob Riches
45.5K viewsAug 5, 2016
FacebookRob Riches
💪 The Bicep Peak Builder You’re Not Doing: Single Arm Scott Curl!
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💪 The Bicep Peak Builder You’re Not Doing: Single Arm Scott Curl!
157 views10 months ago
FacebookRob Riches
7 exercises from yesterdays Back & Biceps workout. Which one would you find the most effective to include within your next workout? #naturalbodybuilding #biceps #fitover40 | Rob Riches
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7 exercises from yesterdays Back & Biceps workout. Which one would you find the most effective to include within your next workout? #naturalbodybuilding #biceps #fitover40 | Rob Riches
2K views6 months ago
FacebookRob Riches
This video shows my recent triceps workout. I performed the first and last 2 exercises as supersets, with 3 sets each for 15 reps. Finishing off with 10 sets of interval sprints on the rower (30 seconds each sprint, followed by 30-45 seconds recovery). Here's the link for the ALCAR product: http://bit.ly/AmazonBserk | Rob Riches
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This video shows my recent triceps workout. I performed the first and last 2 exercises as supersets, with 3 sets each for 15 reps. Finishing off with 10 sets of interval sprints on the rower (30 seconds each sprint, followed by 30-45 seconds recovery). Here's the link for the ALCAR product: http://bit.ly/AmazonBserk | Rob Riches
20.1K viewsDec 3, 2016
FacebookRob Riches
How To Build The Bicep Peak | Full Arm Day
11:32
How To Build The Bicep Peak | Full Arm Day
Mar 13, 2025
MSNRob Lipsett Fitness
Usually I focus on one large muscle group within my training programs, followed by abs or a smaller muscle group, but every now and then I like to just hit several groups in one session, and back, shoulders, and arms always gives a great pump! #fitnessmodel #biceps #triceps #backworkout | Rob Riches
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Usually I focus on one large muscle group within my training programs, followed by abs or a smaller muscle group, but every now and then I like to just hit several groups in one session, and back, shoulders, and arms always gives a great pump! #fitnessmodel #biceps #triceps #backworkout | Rob Riches
2.4K viewsMar 27, 2025
FacebookRob Riches
1:01
💪 It’s not just flexing—it’s a crucial part of training. Holding a pose after a tough session builds mind-muscle connection, increases blood flow, and reinforces muscle control from all angles. Want to see the full workout that got me here? The complete bicep & forearm session drops on YouTube today at 2PM PST / LA time. Don’t miss it! #BicepTraining #FlexAndHold #MindMuscleConnection #RobRiches #MuscleControl #ArmDay #Bodybuilding #PosingPractice | Rob Riches
2.1K views11 months ago
FacebookRob Riches
0:28
Let’s bring back real training. These exercises BUILT my physique — and I still rely on them today. No trends. Just the basics that WORK. 💪 Tomorrow at 12:30 PM (LA time), the full back workout drops on YouTube — under 5 minutes, all fundamentals. 🔔 Set the countdown on my IG Story. #BackWorkout #TrainWithMe #RobRiches #OldSchoolTraining #NaturalBodybuilding #FitnessOver40 #RealTraining #BodybuildingBasics | Rob Riches
5.7K views11 months ago
FacebookRob Riches
0:56
Triceps & biceps are a great split. How do you train your arms — bis first, tris first, or supersets? Lately I’ve taken a step back from all-out effort and put more focus on range of motion, control, and peak contraction. Less ego. More intention. Better results. 📍 Los Angeles — train with me at my new private studio. 🔗 Link in bio #TrainWithRob #RobRichesStudio #MindMuscleConnection #ArmTraining #LosAngelesTrainer | Rob Riches
1.8K views2 months ago
FacebookRob Riches
0:46
Check out a few of my favorite upper body exercises, & modifications - now on my IG story (for next 24hrs). Brand new training series dropping this month! 👀🏋🏼 #fitness #gymlife #workout #chest #trainingtips #workoutbuddy | Rob Riches
50.6K viewsJun 10, 2017
FacebookRob Riches
0:49
Getting the split and balance between the biceps and triceps has always been a focus for me when training arms. I’ve found that by incorporating supersets towards the end of my workouts - especially after reaching failure on what we consider many of the prime arm movements (free-weights), I can achieve this great pump in my Arms as they’re filled with blood and throughly warmed up. #armworkout | Rob Riches
497.9K viewsDec 13, 2019
FacebookRob Riches
0:43
Back & biceps is a great pairing because both muscle groups can be pushed with real intent. The goal isn’t just to move weight — it’s to overload the muscle with purpose. Choose a load that’s heavy enough to create stress but controlled enough that you can take the set to true muscular failure with clean form. Focus on tempo, time under tension, and full range: control the eccentric, squeeze at peak contraction, and keep constant tension through every rep. Every set should feel like a conscious
850 views2 months ago
FacebookRob Riches
9:58
These are 4 of my favorite abdominal exercises that I find to be most effective for achieving the full six pack look. | Rob Riches
60.7K viewsAug 22, 2018
FacebookRob Riches
1:40
How to Lower Body Fat Without Losing Muscle (The Science Most Diets Miss)
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