How To Get Bigger Arms With Dumbbells

How To Get Bigger Arms With Dumbbells?

A large, muscular set of arms gives your body a sculpted appearance while making you look strong and fit. You might be able to lift heavy furniture and push stalled cars to safety with bulky arms in addition to being able to lift heavy objects. Having strong arms, chest, and shoulders is equally important after doing exercises that increase muscle growth in your arms.

Here is the list of exercises that helps you to get bigger arms.

Dumbbell curl

As you lift the dumbbells alternately, turn your palms to face your chest as you lift each dumbbell with each hand. Use your biceps to curl the dumbbells up to your shoulders. You can repeat this process by slowly lowering the dumbbells back down to your side again.

 You can do 10-12 reps, 3 sets

Concentration curl

The right arm should be resting against the right leg, and the weight should hang down. Curl the weight up, pause, and then lower. Repeat with the other arm.

You can do 12-15 reps, 3 sets

Wrist curls

The wrists and arms are extremely important, and wrist curls can help strengthen them, thereby enhancing your lifting ability. Holding a dumbbell in each hand is all you need to perform wrist curls. Hang your wrists off the edge of your knees as you rest your arms against your thighs. Keeping your forearms still, curl your wrists upwards and back down.

You can do 10-12 reps, 2-3 sets

Straight bar reverse curl

Standing with an overhead grip, grip a barbell at shoulder width, bend the elbows, and rotate the barbell upward, using only your forearms, until your palms face out and the barbell is in line with your shoulders. Return it back down slowly and repeat.

You can do 8-10 reps, 3 sets

Push-ups

To perform a push-up, put your hands below your body and slightly outside your shoulders. Push-ups target the chest, back, and ab muscles, as well as working your arms. Keep your body straight back the rest of the way. Bend your elbows so that your upper body is just above the ground when you lower yourself. Your arms should be straight when you raise yourself back up.

15-20  reps each set

EZ barbell curl

Lean forward slightly, so that your torso's 30 degrees from your hips, while gripping the EZ bar underhand at shoulder width. Squeeze your biceps while curling the bar up to your shoulders as you breathe in.

10-12 reps, 3 sets

Kickback

Your palms should be facing inwards as you hold a dumbbell in each hand and bend your knees slightly. Your upper body should be almost parallel to the floor as you hinge forward at the waist. Keep your back straight and your core engaged during this step. By bending your elbows, bring the dumbbells up alongside your chest while holding them close to your side. Holding your upper arms still, slowly straighten your forearms.

12-15 reps, 3 sets

One arm triceps

With your elbow bent and facing the ceiling, hold a dumbbell in one hand directly behind your head. Extend your elbow until your arm is straight and the dumbbell is directly above you. Once you have reached your starting position, lower your arm and repeat the process.

10-12 reps, 3-4 sets

Close grip bench press

You should hold a barbell over your sternum with your arms completely straight and an overhand grip, shoulder-width apart. Once you have lowered the bar straight down, take a moment to pause, then raise the bar up to your starting position again.

You can do 8-10 reps, 3 sets

Decline EZ bar skull crusher

Take a seat on a bench that is set to an inclined 30-degree angle. You should hold the EZ bar in the innermost grips with your hands facing your feet and extend your arms straight up as far as possible. When the bar is about an inch from your forehead, lower it with your elbows tucked in. Reattach your elbows without locking them in place once your arms have been extended back to the starting position.

8 reps, 2-3 sets

Bottom Line

Your exercise plays an important role in getting huge arms. In addition to this, it is important to adhere to your diet plan as well. Exercise and diet go hand-in-hand, therefore, following the diet is very important. You should follow the appropriate diet plan if you want to gain a bigger upper body.

Source Url: https://dietnfit.com/how-to-get-bigger-arms/