The Arm Alphabet

Roelly Winklaar's arm workout from A to Z.


Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.


This is typically the second exercise in Winklaar’s biceps routine. “I do these either standing or seated,” he says. “I turn my head to the working arm to really focus on the contraction.”


Winklaar’s biceps training has changed little over the years. He typically does three or four exercises for a total of 12–15 reps. Bi’s are trained with tri’s on their own arm day, but, pre contest, he’ll often add some biceps sets to the end of his back workout, as well. 


Winklaar was born and raised on this tropical island in the southern Caribbean Sea of the coast of Venezuela. In late 2012, he resettled there, and now attributes the gains he's made to his peaceful homelife and warlike gym life. He 

shed many of the modifications his previous trainer had made to his workouts, and instead focused on maximizing his strength (for 8–12 reps) in free-weight basics. This had less of an effect on his strong point—his arms—than his weak point—his back.


Machine dips work the tri’s, but also the pecs and front delts. That’s why Winklaar does these near the end of his triceps routine when his tri’s are preexhausted by isolation exercises.

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