10 BEST Exercises for BIG ARMS (Dumbbells Only!)

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These are the best exercises to get bigger arms at home or in the gym with dumbbells ONLY. Learn exactly what to do to get big biceps, triceps, and shoulders in this arm workout video. By following through you’ll add muscle mass onto your arms making them wider, thicker, and bigger over time.

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If you want to build bigger arms with minimal equipment then you’re going to love these exercises, because they target the most important muscles that make your arms look bigger, wider, and thicker. These include your biceps, your triceps, and your shoulders. And all you’ll need for the entire workout are a pair of dumbbells, allowing you to do it anywhere, even at home. 

So let’s start first with a bicep exercise that targets a part of your arm that most people don’t train hard enough, the brachialis. The exercise I’m talking about is called the alternating crossbody dumbbell curl. And if you’re not performing any curls with a neutral grip during your arm workouts you’re not maximizing the development of your brachialis. This isn’t ideal if you want bigger arms because building up the brachialis is what gives your arms a wider appearance. So to get started with this exercise you would grab two dumbbells and hold them in a neutral position at your sides. Before doing anything you’ll want to lean slightly forward to help take your shoulder out of the movement and to put more constant tension on the brachialis. Then you would curl the dumbbell up, but rather than coming straight up for a regular hammer curl you’re going to come across your body aiming to bring the dumbbell up to your opposite pec. Then slowly lower the dumbbell back down and repeat the same thing on the other side, alternating back and forth for reps.

Next is a tricep exercise that you only need one dumbbell for, the single-arm overhead tricep extension. You can perform these standing or seated, and you don’t need a crazy amount of weight for these to be effective. To begin you’ll grab a dumbbell and press it straight up above your head. Then bend your elbow and lower the dumbbell behind your head as if you’re going to scratch the back of your neck. As you’re doing this make sure that you don’t flare your elbow out to the side and instead do your best to keep your upper arm locked in place, with your elbow pointing upward. From there you’re going to extend your elbow until your arm is almost locked out over your head and then lower back down and repeat for reps. 

Another very effective tricep exercise that I rarely see people performing is the two-arm dumbbell kickback. I occasionally see someone doing kickbacks, but very rarely do I see two dumbbells being used at the same time. Begin by grabbing two dumbbells, and standing straight up with the dumbbells hanging to your sides. Then bend your upper body all the way down until your back is parallel to the ground. A lot of people make the mistake of only bending halfway, and that’s going to diminish the tension on your triceps by a lot. So bend all the way down, and at the same time, you’re going to bend your elbows and pin them back up along the sides of your ribs. While you’re bent over you also want to remember to keep your chest out and to maintain the neutral curve in your lower back. From there just extend your elbows until your arms are almost fully locked out behind you. Then slowly lower back down until your arms are bent at about a 90-degree angle, and repeat for reps. If you never do kickbacks with both arms at the same time give this one a shot because it’s is an effective way to change things up. 

Next let’s go over a great bicep exercise that you rarely see, the wide dumbbell curl. Usually, people will only go wide with barbell curls, not realizing that going wide with dumbbells can offer another unique way to target the short head of the bicep. This is the portion of the biceps that sit on the insides of your arms. So you would begin wide curls the same way as regular dumbbell bicep curls. Grab two dumbbells, stand straight up, and pin your elbows tight against your ribs. Except now instead of curling straight up, you’re going to rotate your arms outward first. Then curl the dumbbells up toward your shoulders while continuing to keep your elbows in the same position close to your ribs. Once the dumbbells are all the way up almost at your shoulders, slowly lower back down, while still keeping your arms externally rotated. Then when you reach the starting position repeat for reps. 

Next, we have one of the best exercises for the bicep, the concentration curl. And even though this exercise is common, it can give you one of the best bicep pumps and help boost your b strength dramatically. To begin, sit on the edge of a bench with your knees wide apart and a dumbbell on the floor in between your feet. Grab the dumbbell with an underhanded grip, and pin that arm against your thigh…

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Comments

The Fallen Gaming says:

Is this a good routine like MT and THF?

Fernando Vazquez Sr. says:

I just want that dope beard. 🧔I can't grow much facial hair because of my Native heritage.

Giacomo Brignone says:

6:00 6:52 3:22 4:05 2:12 7:53

iiAxis says:

What does he mean by superset?

Be Good says:

🎯😎💯👀

Mahmoud Barham says:

Your really amazing, thanks a lot dude

JDB says:

Thanks for the video

Rahul Madhu says:

Bros i seriously neeed your advice, i am only 16 so is there any problem if use dumbells at this age.

the king gamer gaming says:

What about rest?

Baltimore Jay says:

I hate I can’t really work on my shoulders, if I do that shoulder exercise he showed, my left shoulder feels like it’s popping out of socket and it’s excruciating pain

Jc JA says:

I got a question for anyone with an answer. So I started to work out and noticed that my strong arm gets tired faster then my weak one. I can curl more with my weak arm them my strong arm. Its wierd. 😂 I know I know..how can you curl more with the weak one then the strong one? Im going Crazzy. And to add to it even tho I do more with the weak one I feel the pain of the workout on my strong arm and feel and see my muscles more on the strong one then the weak one. Hope Im not the only one with this crazy scenario. Or am I crazy??

Jesus Ramos says:

I’m so bored ima start working out

Frank Vee says:

these videos are really good stuff…well done keep em coming

Desoleil says:

is it a good idea to do all these exercises in one session?

Robbie Tomacruz says:

00:52– Crossbody hammer curls – Biceps (brachialis)

02:13– Dumbell kick backs – Triceps

03:02– Wide dumbell curl – Biceps

03:49– Concentration curl – Biceps

05:36– Arnold press – Shoulders

06:39– Bent arm Lateral raise – Shoulders

07:49– Dumbell skull crushers – Triceps (inner long head)

08:35– Hex press – Triceps, chest and shoulders

Gert schoeman says:

How do i go about if i only have one dumbells

Bobby Bobby says:

Can ihv your whapp no

GoTaMa says:

I received for a gift weights only 25 kg
I can't even lift them

Peter Kipkoech Gooner says:

How many kgs are those dum bells?

Henry says:

Dang who edited this video it's so well made

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