Building bigger arms utilising minimal equipment is perfectly achievable if you do some of these 10 best exercises for big arms with dumbbells.
Dumbbells are a staple when it comes to fitness. It is also one of the best and most versatile equipment to have in your home gym.
Utilising just dumbbells, can you improve the size of your arms? You definitely can, and that is what Max Posternak shared recently.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
In one of his videos, he talked about the 10 best exercises for big arms with dumbbells. These exercises will target your biceps, triceps and shoulders to improve massively your arms game.
If you are a beginner, choose 5 exercises and do them for your arm day by doing 3 sets of 10 reps. Check it out.
10 Best Exercises for Big Arms with Dumbbells
Alternating Crossbody Dumbbell Curl
This movement targets, partially, the brachialis, a muscle below your biceps that many people sadly neglect. The brachialis is what gives your biceps a wider appearance.
To get your shoulders out of the movement, begin the exercise slightly leaning forward and curling the dumbbells with a neutral grip.
2. Single-Arm Overhead Tricep Extension
You can perform this exercise standing or seating, just make sure your elbow is not flared to the side.
3. Two-Arm Dumbbell Kickback
Another exercise that targets the triceps. Make sure you are bending your body until it is parallel to the ground before beginning the movement of kicking back the dumbbells and extending the elbows.
4. Wide Dumbbell Curl
The wide dumbbell curl is part of the list of best exercises for big arms with dumbbells because it offers a unique way to target the short head of the biceps – the part of the biceps that sits on the inside part of your arms.
5. Concentration Curl
One of the best bicep pump exercises a person can get if done correctly. When pinning your arm on your thigh, make sure it is the tricep that is in contact with your legs, not your elbow.
6. Spider Curl
For this exercise, you will need to lay on an incline bench press with your belly down. Don’t flare your elbows out.
This setup is great because it prevents you from cheating with your hips and thrust movements.
7. Arnold Press
Amazing dumbbell exercise that hits all three heads of the shoulder – front, middle and back.
8. Bent-Arm Lateral Raise
This dumbbell exercise can get you the benefits of the barbell upright row without risking shoulder impingement by preventing the excessive internal rotation from your shoulders.
Another tricep exercise, perhaps one of the best ones when it comes to utilising only dumbbells. Just don’t cheat by swinging the weight up and down.
10. Hex Press
A compound exercise that hits the triceps, shoulders and chest. This allows you to move much more weight, allowing you to develop your triceps strength. It is best to do this exercise at the beginning of your workout.
And those are the 10 best exercises for big arms with dumbbells. If you are not sure how to perform one or more exercises, click on the video below from Max Posternak.
VIDEO – 10 Best Exercises for Big Arms with Dumbbells
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