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Do you want to know how to get bigger arms using dumbbells? Get ready, I am going to give you a bigger arms workout dumbbells only. We are going to hit your triceps and your biceps in this workout. Something to know when trying to build bigger arms is your triceps make up 3/4ths of overall arm size. So, if we are talking about getting bigger arms, we need to work out the triceps. It may not be the more attractive muscle, so that is why we will work out biceps as well. You want to make sure to get a full stretch of each muscle to help get the growth. Alright, let’s get started with the exercises in this bigger arms workout dumbbells only.
I want you to do 3 sets of each of these exercises, and aim for 10-12 reps of each exercise.
Exercise #1: OVERHEAD TRICEP EXTENSION. Make sure to get your arms straight, and bring your elbows in as much as you can. Get a full stretch and bring the dumbbell all the way down as far as you can then drive the weight up to get a big contraction. Use a lighter weight when starting with triceps to focus on getting blood flow going to your triceps. It can be easy to damage your elbows when starting with too heavy of weight.
Exercise #2: CLOSE GRIP TRICEP PRESS. This exercise will help tack on mass to your triceps. Try to go heavier on the weight in this exercise because this is more of a pushing movement. Focus on bending more at the elbow than the shoulder, to make sure you are working your triceps and not your chest.
Exercise #3: TRICEP KICKBACK. Hinge at the hips, and put one arm on a bench or chair. The other will hang the dumbbell with the bend at the elbow. Squeeze your tricep at the top of the movement, and at the bottom of the movement squeeze your bicep.
Exercise #4: CLOSE GRIP BICEP CURLS. Squeeze your biceps and contract at the top of the movement. Keep the dumbbells together throughout the whole range of motion.
Exercise #5: INCLINE DUMBBELL CURLS. This exercise is going to help you get a more full stretch, and you want to focus on making sure your hands and elbows stay behind your body. Keeping your elbows behind your body, will help you get a more full stretch. If you bring your elbows forward when lifting the dumbbells, it is going to release some of the tension in your biceps.
Exercise #6: DUMBBELL SPIDER CURL. Lay with your chest on an incline bench if you have one, or if you are at the gym. Bring your arms forward, supinate your grip, and this form will allow for more tension in your upper biceps.
Alright guys, that wraps up this video tutorial with a bigger arms workout dumbbells only. Make sure to subscribe to our channel for more videos on how to build a bigger upper body this summer!
