Trying to build some sleeve splitting arms, but can’t seem to break through a plateau and add any more mass on those arms?
Sometimes it’s as simple as switching up your exercises and providing a new stimulus to force your muscles into new growth!
Jordan Wheeler here from Blue Star Nutraceuticals and today I’m going to run you through the 9 best exercises you can perform for your arms to build big bicep peaks and horseshoe triceps that fill out any tee. You’ll shatter any previous plateaus and achieve explosive new muscle growth.
And best of all, they can all be performed with a few pairs of dumbbells, so there’s no excuses!
This is The 9 Best Dumbbell Exercises For Building Bigger Arms!
Smash the thumbs up button if you’re ready to build bigger arms than ever before and be sure to subscribe (http://bit.ly.BlueStarYT) so you never miss a single video, then chug back your P.P.K. Pump™ and let’s get to it!
In order to build massive arms, you need to make sure you’re hitting your biceps and triceps from all angles and functions, and you need to switch up the weight and reps to vary the intensity and volume of your workouts to develop both greater strength and size.
That means heavy compound exercises should make up the main portion of your arm training, followed by some lighter isolation exercises to really hit every fiber and get every ounce of growth we can out of the workouts.
Now, let’s dive into the exercises so you know exactly how to build those sleeve stretchers.
Exercise #1: Alternate Dumbbell Curl
For best results, perform this exercise earlier in your bicep workouts and stick to around 4-5 sets within the 5-8 rep range.
Exercise #2: Incline Dumbbell Curl
For best results perform this exercise in the middle of your bicep workouts for 3-4 sets within the 6-10 rep range.
Exercise #3: Dumbbell Preacher Curl
For best results, perform this exercise near the end of your bicep workouts for 3-4 sets within the 8-12 rep range.
Exercise #4: Concentration Hammer Curls
For best results, perform this exercise as a bicep workout finisher for 3-4 sets within the 8-15 rep range.
Now that’s it for biceps, time to move on to Triceps; you’ll notice we have more exercises here for triceps than biceps, and that’s because your triceps actually contribute a lot more to your total arm size than the biceps.
Exercise #5: Dumbbell Skullcrushers
For best results, perform this exercise earlier in your tricep workouts and stick to around 4-5 sets within the 5-8 rep range.
Exercise #6: Dumbbell Tate Press
For best results, perform this exercise earlier, in the middle of your tricep workouts for 3-4 sets within the 6-10 rep range.
Exercise #7: 1-Arm Overhead Dumbbell Extension
For best results perform this exercise in the middle of your triceps workouts for 3-4 sets within the 6-10 rep range.
Exercise #8: Seated Overhead Dumbbell Extension
For best results, perform this exercise near the end of your tricep workouts for 3-4 sets within the 8-12 rep range.
Exercise #9: Dumbbell Kickbacks
For best results, perform this exercise as a bicep workout finisher for 3-4 sets within the 8-15 rep range.
And that’s a wrap!
Use 2 of these biceps exercises and 3 of these triceps exercises each week:1 heavy compound exercise, 1 moderate-to-light weight isolation exercise, and 1 lighter weight isolation exercise as a finisher. Alternate the chosen exercises once every 4 weeks to keep your workouts fresh and avoid plateaus to continue stimulating your arms for new growth!
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