How To Grow Your Arms With Dumbbells Only...[ Ссылка ]

Guys, you don’t need a gym and you don’t need a lot of equipment to get big arms. I am going to show you a workout with dumbbells only, and this will be how to grow your arms. In this dumbbell arm workout, I want you to do 3 sets of 8-10 reps. These exercises are all going to be supersets. We are going to alternate between biceps and triceps without any rest in between. Rest for 60 seconds after each superset, and do this for 3 total sets. Doing supersets pre-exhausts your muscles and will allow for you to utilize less weight on the compound exercises. This will help you build more muscle with less risk for injury.Let’s get started with the exercises in this workout on how to grow your arms with dumbbells only.

Exercise #1: DUMBBELL SKULL CRUSHER. Start the movement with the dumbbell slightly behind your head to engage your triceps. When they are just straight up above your head, there is not as much resistance. Stretch slowly, and contract hard at the top of the movement. From here, go directly into the second exercise.

Exercise #2: DUMBBELL BICEP CURLS. Use a supinated grip to get a deeper stretch. Make sure to keep your back straight and avoid rounding your shoulders. Hold the contraction at the top of the movement for a couple of seconds.

Exercise #3: DUMBBELL OVERHEAD TRICEP EXTENSION. Hold one dumbbell over your head, and bring your elbows in facing the front. Do not flare your arms out because it will not work your triceps as much as it should. Now, go directly into the next exercise.

Exercise #4: DUMBBELL CLOSE GRIP PLATE CURLS. Grab a single dumbbell under the hex or plate. The stretch is not going to be as deep, but you will get a great contraction at the top of the movement. This exercise puts more emphasis on the long face of the biceps.

Exercise #5: CLOSE GRIP TRICEP PRESS. Using dumbbells, you can rotate them to have a better range of motion. Initiate the movement by bending at the elbows, and explode straight back up. This exercise is meant to focus on your triceps, not your chest, so bend at the elbows and keep them in.

Exercise #6: ACROSS BODY HAMMER CURL. I want you to do these alternating one arm at a time. Lower the weight under control, and flex at the top of the movement to get a good contraction.

Alright guys, that wraps up this video tutorial to build bigger arms with dumbbells only. Make sure to subscribe to our channel to more videos on how to build more muscle and get ripped at home.

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