Find out how to build bigger arms quickly with the workout below.
This workout was designed by Ryan Humiston. His YouTube channel has become one of the fastest-growing fitness channels out there with more than 1.2 million subscribers and more than 85 million video views.
Humiston has become famous due to his attitude of going straight to the point when it comes to workouts and exercises, plus his unique sense of humour.
He dropped a video explaining how to build bigger arms quickly using only a pair of dumbbells. Sets and reps included. And basically, in most exercises he wants you to reach the 15-20 rep range.
Check it out below.
How To Build Bigger Arms Quickly
1. Incline Curl + Regular Curls + Drag Curls
- 1 set to failure or between 15-20 reps.
“Just try to push yourself to failure. You will know if it’s too light, you will know if it’s too heavy,” Humiston says.
Perform the incline curl on a bench to failure, with little to no rest perform regular curls and again follow it up with the drag curls. Every time to failure.
2. Skull Crushers
- 3 drop sets (back to back to back)
- 15-20 reps on the first set
When you are training as drop sets, you should perform the first exercise as described. Following that, with little rest, grab a lighter pair of dumbbells and do as many reps as possible until failure. Do the same with the last pair of dumbbells (lighter weight and until you cannot lift it any longer with proper form).
3. Single-Arm Bench Curls
- 4 sets
- 15 reps each arm
Curls are the only way you can hit your biceps, but there is a trick on how to build bigger arms quickly using this exercise. According to Humiston, you need to twist your arms out when performing this exercise to put even more tension on your biceps.
4. Bench Dips + Close-Grip Push-Ups
- 4 sets
- 10 partials to pre-exhaust, then to failure
The workout for bigger arms ends with a superset of dips and close-grip push-ups utilising a dumbbell for the grip positioning.
At the beginning of each exercise, you should perform 10 partial reps and then begin the correct movement until failure. Little to no rest between each exercise.
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- bicep-curl-workouts: Photo courtesy of CrossFit Inc.