For many men who begin lifting weights, their desires are simple – to build their upper body and look good in a t-shirt. The key component here is to grow your biceps and triceps. What makes them stand out if you look at some of the most acclaimed bodybuilders throughout history, from Jay Cutler back to Arnold Schwarzenegger? Their arms.
But building bigger arms isn’t just about looking good. The functional benefits are transferable to loads of other parts of your fitness plan.
One of the best ways to build bigger arms is with dumbbells. And as you’re probably aware, an effective fitness plan is one where you can progressively overload your weights and reps over a period of time – getting stronger week-by-week. If you’re working out at home or a commercial gym owner, the best way to do this is to invest in a dumbbell set that will allow you to lift heavier weights as you become stronger.
So read on to find out the benefits of lifting dumbbells for your arms and some different exercises to get you going in the right direction.
The Benefits of Building Strong Arms
We all know that having big arms looks good. But there are some functional benefits to having strong arms too. Firstly, if you play any kind of contact sport, you’ll be able to deliver more forceful tackles and punches thanks to the extra muscle mass on your arms.
Secondly, if you enjoy outdoor activities such as hiking or mountain biking, having strong arms will help protect your upper body from injury. Finally, and most obviously, by increasing the strength of your biceps and triceps, you’ll also be able to increase the weights on your other lifts like bent-over rows, shoulder press, bench press, and many more!
Arm-Building Bicep Workouts
Now let’s take a look at some of the best exercises you can perform to grow tree trunk arms:
Dumbbell Bicep Curl
The most popular bicep exercise there is, and for a good reason. By weighting each hand, you’re able to work each arm independently, which leads to better muscle development, as you’re not able to favor one of your arms – like you would with a barbell or a machine.
Dumbbell Hammer Curl
This exercise is a great way to work your biceps from a different angle, and it also helps to increase the strength in your forearms. The hammer curl will test the long head of the bicep (the outer head of the bicep), providing a more well-rounded and aesthetically pleasing look to the muscle. The forearm strength gains will also hugely help with your other heavier lifts as your grip strength increases.
The preacher curl is an exercise that’s often performed with a barbell or EZ-bar but can also be done using dumbbells. The preacher curl works the lower part of the bicep, which many often neglect. This exercise is great for developing a bigger peak on your biceps.
Dumbbell Tricep Extension
Tricep extensions are a great exercise to isolate the triceps, and it’s perfect for beginners as it doesn’t require any heavyweights. By having one weight in each hand, you can work each arm independently, which leads to better muscle development.
Skull Crushers are a great exercise to work the entire tricep muscle. It’s a more advanced exercise, so it might take you a while to get comfortable with, but if you stick with it, the results will be worth it! Over time, you’ll be able to lift heavier weights, which will hugely benefit the skull crusher exercise as this can help to stack on some muscle.
The tricep kickback is another great exercise to work the triceps. It’s a simple exercise that can be done with light weights, making it the perfect exercise to finish your workout.
So there you have it! These are just some of the best exercises you can perform to get bigger arms with dumbbells. Remember, progressive overload is key, so make sure you’re consistently lifting heavier weights each week, and you’ll see some amazing results in no time!
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