Create a free workout plan with AI

9 Best Dumbbell Exercises For Building Bigger Arms!

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
91 minutes/day
Good for
Bodybuilding, Build Muscle
Equipment
2 x Dumbbell, Incline Bench, Preacher Curl Bench, 1 x Dumbbell, Flat Bench
Statistics
Average Cardio Intensity
10%
Average Exertion
40%
Description

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!


MB01VXT7IOHH6WK

Show More


Day 1 - Biceps, Triceps

Scroll to top

Warm up for 5 minutes!



Standing Alternating Dumbbell Curls
4-5 sets, 5-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3-4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Preacher Hammer Dumbbell Curl demonstrationPlay Preacher Hammer Dumbbell Curl demonstration
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Concentration Curl demonstrationPlay Standing Concentration Curl demonstration
3-4 sets, 8-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Skull Crusher demonstrationPlay Dumbbell Skull Crusher demonstration
4-5 sets, 5-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Tate Press demonstrationPlay Dumbbell Tate Press demonstration
3-4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One Arm Standing Dumbbell Extension demonstrationPlay One Arm Standing Dumbbell Extension demonstration
3-4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One Arm Dumbbell Kickback demonstrationPlay One Arm Dumbbell Kickback demonstration
3-4 sets, 8-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/6/2021, UTC


Last Updated: 1/11/2021, UTC

Similar Workouts

More Workouts by Blue Star Nutraceuticals

More workouts like this

Men's Bodybuilding, Men's Build Muscle

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.