Date: 2021-08-26 04:10:34
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It is a great feeling to have arms that POP! You don’t need to go to the gym to be able to get bigger arms. That is why I am going to show you how to get bigger arms at home with dumbbells only. This workout is going to be a little different because we are going to be doing ANTAGONIST SETS. When trying to build bigger arms, it is important to remember that your triceps make up 2/3 of your upper arm size. Your triceps add more arm size, and your biceps make your arms look even better and more attractive.
ANTAGONIST SETS mean that we are going to do a tricep exercise then immediately go straight into a bicep exercise. You are going to superset those exercises together, which means there is no rest between the exercises. I have 3 exercises for the triceps and 3 exercises for the biceps. You are going to do 3 sets of each exercise, and I want you to aim for 10-12 reps of each. Now, let’s get started with the exercises in this workout to get bigger arms at home.
Exercise #1: OVERHEAD TRICEP EXTENSION. You can use a single dumbbell for this exercise. Stretch your triceps bringing the dumbbell behind your head then get a good contraction at the top of the movement bringing the dumbbell above your head. If you don’t have a heavy enough dumbbell to work both arms at the same time then do one arm at a time. Pair this with the bicep exercise next.
Exercise #2: STANDARD BICEP CURLS. Start with your palms facing each other then rotate the dumbbells as you bring them up. Make sure you are doing the reps slowly and under control. Keep your chest forward and your shoulders back throughout the whole range of motion.
Exercise #3: SHULLCRUSHERS. If you don’t have a bench or exercise ball at home, that is okay, you can do this exercise on the floor as well. Start with the dumbbells and hands behind your head, starting with a stretch already in your triceps. This will help keep resistance in your triceps for the whole exercise without giving them rest. Now paired with another bicep exercise.
Exercise #4: BICEP CURL 21’s. Start with the dumbbells up by your chest, and you are going to start with a half rep. Go halfway down and all the way up for 7 reps. After that, go all the way down then half way up for 7 reps. Lastly, do 7 full range of motion reps for a total of 21 reps.
Exercise #5: TRICEP KICKBACK. Bend forward by hinging at the hips, and keep your back straight. Drive the dumbbells up., and kick the dumbbell back. Really squeeze your triceps at the top of the movement when you kick the dumbbell back. Pair this with the last bicep exercise in this superset.
Exercise #6: HAMMER CURL. Your palms are going to be facing each other throughout the whole range of motion this time. This hand grip focuses more on working the long head of the biceps, which helps you get a bigger bicep peak.
Alright guys, that wraps up this video tutorial on how to get bigger arms at home with dumbbells only. Make sure to subscribe to our channel for more videos on how to build more muscle and get ripped at home.
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