Few bodybuilders have built a reputation around their arms quite like Lee Priest.
Across the 1990s and early 2000s, the Australian star became known for carrying some of the most densely developed biceps, triceps and forearms the sport had ever seen. While bodybuilding training methods have evolved over the decades, Priest believes one principle has stood the test of time: if you want impressive arms, you have to train hard – but you also have to train smart.
Rather than chasing heavier numbers at any cost, Priest says longevity should be part of every lifter’s mindset. As the years pass and wear and tear inevitably builds, making sensible exercise choices and focusing on controlled execution becomes increasingly important if you want to keep progressing without constantly battling injuries.
Unlike some modern approaches that prioritise ego lifting or excessive overload, Priest advocates a style of training that allows lifters to challenge their muscles while minimising unnecessary stress on their joints.
One of the biggest ways he achieves that is through how he structures his training split.
Instead of pairing arm sessions with heavy pressing or pulling workouts, Priest prefers to dedicate an entire day to biceps, triceps and forearms. That approach allows him to train each muscle group with maximum intensity without compromising performance on larger compound lifts.
Explaining his reasoning, Priest said: “I just do arms by themselves, I wouldn’t do a heavy triceps workout the day before you got to do chest or shoulders because then a lot of your push power is going to be gone, or I wouldn’t go have a massive biceps workout the day before back, so I do the major big body parts first, then do arms later.”
The philosophy reflects a wider emphasis on recovery as much as effort. Rather than allowing fatigued arms to limit chest, shoulder or back sessions—or vice versa—Priest believes separating them creates a better environment for both muscle growth and joint health.
His approach has become increasingly relevant as more lifters discover that chronic elbow and shoulder issues can halt progress long before they’ve reached their muscular potential.
When it comes to exercise selection, Priest combines proven compound movements with isolation exercises to target every area of the arms.
Per Generation Iron, his biceps routine includes:
Dumbbell Concentration Curls
Standing Barbell Curls
Alternating Dumbbell Curls
Preacher Curls
Dumbbell Preacher Curls
For triceps, Priest’s preferred exercises are:
Close-Grip Bench Press
Two-Arm Dumbbell Extensions
French Presses
V-Bar Cable Pressdowns
One-Arm Dumbbell Extensions
He also places significant emphasis on forearm development, incorporating:
Reverse Curls
Hammer Curls
Wrist Curls
Dumbbell Wrist Curls
That balanced approach reflects another key part of Priest’s philosophy. Building great arms isn’t simply about creating bigger biceps. Complete development comes from giving equal attention to the triceps and forearms, ensuring the entire arm grows proportionately.
Volume also played a major role throughout Priest’s competitive career.
During his peak years, he often completed 20 or more working sets for biceps alone. However, the workload wasn’t an excuse to let technique deteriorate. Priest balanced high-volume sessions with strict form, constant muscular tension and controlled repetitions rather than relying on momentum or sloppy execution.
Exercises such as close-grip bench presses, standing barbell curls and dumbbell extensions remain staples because they allow lifters to progressively overload the muscles while maintaining control throughout each repetition.
For Priest, that’s the difference between productive training and simply chasing numbers.
Even decades after stepping away from his bodybuilding prime, his arms remain one of the benchmarks many lifters still aspire to emulate. While trends continue to change, Priest’s message has remained remarkably consistent.
Train with intensity, recover properly, prioritise quality movement and don’t sacrifice your joints in pursuit of heavier weights. It’s a philosophy that helped create one of bodybuilding’s most recognisable arm physiques—and one that continues to resonate with lifters looking to build muscle without shortening their training career.
Featured image credit: Lee Priest / Instagram
