COLUMBUS, OH - MARCH 07: Arnold Schwarzenegger takes a selfie of Dexter Jackson 4 as Jackson competes in the Arnold Classic as part of the Arnold Sports Festival on March 7, 2020, at the Greater Columbus Convention Center in Columbus, OH. Photo by Frank Jansky/Icon Sportswire OTHER: MAR 07 Arnold Sports Festival Icon2003070315

Jul 14, 2026, 3:10 AM CUT

At 56, Dexter Jackson drops arm training footage on how he maintains big biceps

Dexter Jackson worked hard and built one of the most conditioned and massive physiques in bodybuilding, which helped him win the Mr. Olympia title at 38 in 2008.

Currently, he is 56 and still has the same ability to motivate thousands of his fans through his workout routine and massive physique.

On July 14, Jackson shared an Instagram post with the caption “arm day!”.

In the Instagram post, he was seen doing:

Machine Preacher Curl
Cable Tricep Pushdown
Standing EZ-Bar Bicep Curls.

COLUMBUS, OH - MARCH 07: Dexter Jackson 4 competes in the Arnold Classic as part of the Arnold Sports Festival on March 7, 2020, at the Greater Columbus Convention Center in Columbus, OH. Photo by Frank Jansky/Icon Sportswire OTHER: MAR 07 Arnold Sports Festival Icon2003070318

Jackson was known for his impeccable symmetry, perfectly defined biceps, and razor-sharp conditioning in his prime. In his prime, Jackson’s arms measured 20”.

However, Jackson currently prioritizes continuous improvement, and his arm workouts confirm that Jackson’s upper body is still his forte.

Retiring from competitive bodybuilding doesn't mean the end of striving for a massive physique. He proved this in his November 12, 2025, Instagram post, in which the bodybuilder pointed out his current goal: to regain his Mr. Olympia physique, even at this age.

While doing some arm exercises, he wrote, “Back it again!! Dem arms coming back!!”.

Although he posted this with a funny emoji, Jackson's physique and workout philosophy tell the real story.

In addition to Jackson's arm workout, the bodybuilding legend also shared his joint-friendly chest workouts for lifters over 50.

Dexter Jackson’s chest workout suggestion for lifters over 50

On May 14, 2023, Jackson shared a YouTube video on his channel in which he talked about some workouts he likes.

During the session, he admitted that in his competitive days, he lifted as much as 455 lbs. However, with age, his approach changed.

“I was getting it back then. I can’t do that now,” said Jackson in the video.

But he has a modified training routine that still delivers results, and lifters in their 50s can benefit from it.

The chest workouts that Jackson currently loves include:

Hammer Strength Iso Flat Bench: 4 sets and 10 reps
Incline Chest Press Machine: 4 sets and 10 reps
Incline Fly Machine: 4 sets and 10 reps
Decline Cable Fly: 4 sets and 10 reps.

What do you think of Jackson's approach?

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Written by

Supradeep Dutta

Edited by

Zaid Quraishi