If in case you have been searching for an arm workout with simply dumbbells to get huge arms, look no additional. Whether or not you may have entry to a full rack of dumbbells, a single pair, and even only one dumbbell by itself; this dumbbell workout will be carried out by anybody. I designed this workout to successfully hit your biceps and triceps with nothing however dumbbells and no further gear.
For this arm workout, you will to wish to seize dumbbells that may can help you fail within the 8-10 rep vary for every given train. If you’re restricted by the variety of dumbbells you may have, I’ve received you coated. For those who discover that the load you’re utilizing is simply too mild to fail within the given rep vary, then you will carry out reps to failure and reduce your relaxation time, making a extra metabolic coaching impact. In case your dumbbells are too heavy, you can be doing the train swaps offered to can help you fail in that 8-10 rep vary.
With this dumbbell arm workout, the remainder time, given that you just fail within the 8-10 rep vary, shall be 90 seconds to 2 minutes. For those who discover that your dumbbell choice doesn’t can help you fail earlier than 10 reps, you’ll carry out the train to failure after which lower your relaxation time right down to 45-60 seconds. This can equalize the workout for anybody that performs it, regardless what sort of entry to dumbbells they may have.
The primary train is the DB Drag Curl. In case your dumbbells are too heavy otherwise you solely have entry to a single dumbbell, you’ll performing the DB Waiter’s Curl. These exercises will emphasize the eye given to the lengthy head of the biceps and the peak of their look.
Subsequent, you can be performing the Standing DB Curl. I desire this carried out in alternating trend as a result of much less core stabilization required. The choice you may have, if the dumbbells are too heavy or your entry is restricted, is to carry out the DB Kneeling Preacher Curl.
This arm workout with dumbbells continues with a concentrate on the brachialis muscle by performing Cross Physique Hammer Curls. Your different choice, given limitations, is to carry out Shovel Curls. Bear in mind to carry out 8-10 reps in every path or till you attain failure (if the load is simply too mild).
To get jacked arms, this dumbbell workout goes to need to hit the triceps, too!
The primary triceps train up is the Mendacity Ground Extensions. Within the occasion that you just can not carry out this train as a result of the dumbbells are too heavy or you’re restricted to a single dumbbell, you’ll carry out the Single DB Mendacity Ground Extensions.
Subsequent on this dumbbell arm workout is the DB Overhead Extensions. Your secondary choice is the Single DB Overhead Extensions. On this case, ensure that your elbows are pointed ahead all through the motion to guard your shoulders.
You’ll then end this workout by performing DB Kickbacks. This actions means that you can attain the height contracted state of the lengthy head of the triceps. With entry to a single dumbbell or in case your dumbbells are too heavy for this train, you’ll be doing the Tricep Cheat Backs, however ensure that to carry out this with as a lot management as attainable.
That is what this dumbbell solely workout appears like in order for you jacked arms:
1. DB Drag Curl / DB Waiter’s Curl – 3 x 10-12 (relaxation 90 sec – 2 min / 45-60 sec)
2. Standing (Alt.) DB Curl / DB Kneeling Preacher Curls – 3 x 10-12 (relaxation 90 sec – 2 min / 45-60 sec)
3. Cross Physique Hammer Curls / Shovel Curls – 3 x 10-12 (relaxation 90 sec – 2 min / 45-60 sec)
4. Mendacity Ground Ext. / Single DB Mendacity Ground Ext. – 3 x 10-12 (relaxation 90 sec – 2 min / 45-60 sec)
5. DB Overhead Ext. / Single DB Overhead Ext. – 3 x 10-12 (relaxation 90 sec – 2 min / 45-60 sec)
6. DB Kickbacks / Tricep Cheat Backs – 3 x 10-12 (relaxation 90 sec – 2 min / 45-60 sec)
This dumbbell workout will successfully hit your arms with none further gear like a bench or cables, making it a fantastic choice to get jacked arms at dwelling. Every train was chosen fastidiously to ensure you are hitting all muscle mass / capabilities of the higher arm.
If you’re searching for a whole workout program that makes use of simply dumbbells, no matter weight or what number of you may have entry to, try our JACKED coaching program.
If you’re searching for extra workouts that make use of minimal gear, remember to subscribe to our channel right here on YouTube by way of the hyperlink under and keep in mind to show in your notifications so that you just by no means miss a brand new video once we put one out.
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You can build more than just your arms using only dumbbells. In fact, I can show you how to grow your shoulders in 14 days using a SINGLE dumbbell! – https://youtu.be/PJ_kayODqG8
Thank you
How many times a week would you do this with how many rest days in between?
This looks intense 😳 😬…. I love it.
This is lovely
Nice and solid workouts
Awesome tips
So nice
Nice one
Arm workout with just dumbbest
Nice advice
Nice
I will try it
Great
Interesting
I need arm too
Nice one
You are a great coach
Interesting
Good
Great
Interesting
Nice
That waiter curl is one the most obnoxious thing I ever seen in the gym, I literally have seen guys in the gym doing this ones for a year plus! 0 results.
thanks
Ooo? Jeff doing a waiter curl at 1:06. New video says "Stop Doing This Biceps Curl (I’M BEGGING YOU!)" including the waiter curl.
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Man Jeff Just killing us again GG
How do I make sure my form is correct?
my right bicep is bigger than my left bicep does that mean more sets for my left bicep
These triceps workouts are insane, I already see the difference, thank you so much jeff
Nice one
I love dumbbells, the tone up the arms.
Thx, I'm transitioning away from machines. Getting off the training wheels.
Great advice this is what I was looking for- now lets see if I can do this..!
1. 1:37 DB Drag Curl / 1:54 DB Waiter’s Curl – 3 x 10-12 (rest 90 sec – 2 min / 45-60 sec)
2. 2:19 Standing (Alt.) DB Curl / 2:40 DB Kneeling Preacher Curls – 3 x 10-12 (rest 90 sec – 2 min / 45-60 sec)
3. 3:12 Cross Body Hammer Curls / 3:43 Shovel Curls – 3 x 10-12 (rest 90 sec – 2 min / 45-60 sec)
4. 4:08 Lying Floor Ext. / 4:48 Single DB Lying Floor Ext. – 3 x 10-12 (rest 90 sec – 2 min / 45-60 sec)
5. 5:25 DB Overhead Ext. / 6:08 Single DB Overhead Ext. – 3 x 10-12 (rest 90 sec – 2 min / 45-60 sec)
6. 6:34 DB Kickbacks / 6:55 Tricep Cheat Backs – 3 x 10-12 (rest 90 sec – 2 min / 45-60 sec)
Your advise as really make me improve
Wow…thanks for the tips