How To Grow Your Arms With Dumbbells ONLY! (Full Workout and Exercise Demonstrations)

Guys, you don’t need a gym and you don’t need a lot of equipment to get big arms. I am going to show you a workout with dumbbells only, and this will be how to grow your arms. In this dumbbell arm workout, I want you to do 3 sets of 8-10 reps. These exercises are all going to be supersets. We are going to alternate between biceps and triceps without any rest in between. Rest for 60 seconds after each superset, and do this for 3 total sets. Doing supersets pre-exhausts your muscles and will allow for you to utilize less weight on the compound exercises. This will help you build more muscle with less risk for injury.Let’s get started with the exercises in this workout on how to grow your arms with dumbbells only.

Exercise #1: DUMBBELL SKULL CRUSHER. Start the movement with the dumbbell slightly behind your head to engage your triceps. When they are just straight up above your head, there is not as much resistance. Stretch slowly, and contract hard at the top of the movement. From here, go directly into the second exercise.

Exercise #2: DUMBBELL BICEP CURLS. Use a supinated grip to get a deeper stretch. Make sure to keep your back straight and avoid rounding your shoulders. Hold the contraction at the top of the movement for a couple of seconds.

Exercise #3: DUMBBELL OVERHEAD TRICEP EXTENSION. Hold one dumbbell over your head, and bring your elbows in facing the front. Do not flare your arms out because it will not work your triceps as much as it should. Now, go directly into the next exercise.

Exercise #4: DUMBBELL CLOSE GRIP PLATE CURLS. Grab a single dumbbell under the hex or plate. The stretch is not going to be as deep, but you will get a great contraction at the top of the movement. This exercise puts more emphasis on the long face of the biceps.

Exercise #5: CLOSE GRIP TRICEP PRESS. Using dumbbells, you can rotate them to have a better range of motion. Initiate the movement by bending at the elbows, and explode straight back up. This exercise is meant to focus on your triceps, not your chest, so bend at the elbows and keep them in.

Exercise #6: ACROSS BODY HAMMER CURL. I want you to do these alternating one arm at a time. Lower the weight under control, and flex at the top of the movement to get a good contraction.

Alright guys, that wraps up this video tutorial to build bigger arms with dumbbells only. Make sure to subscribe to our channel to more videos on how to build more muscle and get ripped at home.

[LiveAnabolic]

Inside today's new video I'll show how you can build big arms using only dumbbells...I'm going to take you through 6 powerful exercises...That will practically FORCE those arms of yours to grow!

[tmissey]

Gary I want to thank you very much for all of your videos. I am 60 in May. I spent 9 months just going down from an unhealthy 185 to 165. I have been using your training the last 4 weeks now and I am making 40 year old progress.

[derekhogg]

Gary, this has to be one of your better videos. Why? Because maybe it's just me, but I feel like you provided more detail with regard to proper form. You provided not just the routine but specific HOWS and WHYS. Thanks for the info. Your videos are much appreciated. Keep up the good work.

[jamesgilmore]

Love this arm routine man!
You always have the workout for me. I'm 57 and suffer with joint pain. Thank you Gary and God bless you brother

[garysyphax]

This was a good video I"ll use this method when working triceps and biceps, good job Gary for bringing this technique.

[DrAJ_LatinAmerica]

Good stuff. I'm 55 and have 20 years sitting in an office. Nice to see videos that are for average / older guys and not just the kids that think they are the next Mr Olimpia jejeje (1 out of every 289, 000 ever make it to a stage)

[fastted]

Your info is absolutely correct. I did this starting 5 yrs ago. Great results.

[drashwinsambasivan]

Gary is an excellent trainer...free weights mainly very authentic and factual in a simple way.

[rogerm]

Hey Gary! Superb information and really clear demonstration. I have absolutely punished myself but WTF, I believe in your guidance. 62 and still grinding... respect from Thailand:)

[freddyf]

I really appreciate this video, at 45 thinking you have to go heavy and feeling my body changing when it comes to feeling my joints hurting more especially my shoulder and elbows, it’s a relief . Thank You .

[glennmariacher]

Once again Gary, your one of the most impressive instructors; a true teacher.

[ericrobinson]

You have some of the best workout demonstrations there are my brother. Loving em! Thank you my man.

[emayhand]

Easily my favorite Youtube Channel! Thanks for all you do bro!

[billysyms]

I watched one of your videos about using dumbells to increase arms. Been doing these supersets for a couple of months now and my arms are increasing in size! Can knock these out in the morning, hop in the shower and be off and running for the day. Thanks guys!

[deanpgify]

I really enjoyed this video and I believe it’s going to help me build muscles. I’m soon to be 58 and I struggle to gain size. I’ll continue to visit your site.
Thank you for your help.

[jimhayter]

These are so good, I can feel my triceps aching and an see an improvement in size already. Brilliant.

[sanele]

Thank you man I'm currently lacking on arms and this video was actually helpful for me

[donniegrip]

Gary I love this circuit ! I incorporate close grip bench for the triceps, and my arm 💪are on fire!! Keep up the great work! Have a blessed week 🙏👍💪

[sideman]

I’ve used a light weight routine for years—dating back to my 20s for upper body strength for serving in tennis. It certainly added power to my serve. I no longer play tennis, but I’ve continued the light weight routine, albeit inconsistently. I like your supersets routine better. I’m excited about the possibility of improved strength and muscle tone without going with heavy weights. Thanks!

[fitshapedbody]

I just discovered this channel. Awesome training man! 👏🏾👏🏾👏🏾