Sam Sulek is in England for the 2026 British Arnold and while he’s in the West Midlands, the social media star turned competitive bodybuilder has made the pilgrimage. Dino’s famous hall in Solihull, England. There, he followed his followers through a old exercises tax both bis biceps and triceps before the big show in Birmingham. Sulek has visited Dino’s before, explaining that he loves the gym’s “character” and history, and that it’s definitely a hallowed space visited by the great and good of the flex game. So, to solidify his status, Sulek got hold of the famous Pump Palace, and luckily, he can count on Dino as a fan. Recently, the boss has been impressed with the development of the big man’s back, including a well-defined “Christmas Tree” area. “That’s where the air conditioning is, said the very friendly gym owner.”
In his latest session at Dino’s, Sulek focused on what he calls a “crude arm workout,” combining free weights for his biceps and cables for his triceps. Despite this alternative approach, the mission was clear –repetitions to failure for maximal hypertrophy. Here’s how to try it for yourself.
Sam Sulek’s raw arm workout
- Rope Triceps: 1 to failure
- Bicep Twisting Dumbbell Curl: 1 to failure
- Rope Triceps: 1 to failure
- Barbell Bicep Curl: 1 to failure
- Single Arm Triceps Cable: 1 set for pump
- Barbell Bicep Curl: 1 to failure
- EZ Bar Cable Triceps Pushdown: 1 to failure
- Barbell Bicep Curl: 1 to failure
What is Sam Sulek’s “Raw Hand Exercise”?
Sulek decided to split his arm exercises by alternating sets between triceps and biceps. He started with triceps rope tensionhit more than twenty times before the failed shot. Sulek then grabbed a pair of dumbbells to do rotation curls, where you start in a hammer curl position and open the arms for an epic muscle pull at the top. Once again, Sulek failed here, starting this exercise by alternating arms and then switching to double-armed reps to get every last burst of biceps. “Heavy, but not too heavy,” noted competitive bodybuilders, striking a balance between wildness and form.
After a second set of rope triceps, Sulek took the old-school straight barbell and started doing more. biceps curlscontinuing the topic of work to failure. Then he returned to the cable station and changed his clothes triceps rope press to single-handed types, using a hook attachment instead of a rope, dropping the weight and becoming “more pump-focused.”
With the veins in his arms now visibly pumping, Sulek performed another set of barbell bicep curls, taking a deep breath as fatigue set in. Then he lowered his cable triceps again, this time using the EZ-bar attachment for a double-armed approach. “It’s all done,” exclaimed the social media star as she finished the workout with a final set of bicep barbell curls. “I feel like a beast,” he told his 4.6 million YouTube followers after a session at his old school in Solihull.
In The Arnold Sports UK Festival will take place from 27 to 29 March 2026and will host various bodybuilding competitions, including the men’s classic physique category, where Sam Sulek hopes to improve his pro status.
To follow Sam Sulek’s progress on YouTube, Click here.
