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

you're getting just as many benefits from the eccentric the lowering phase as you are the concentric the raising and contracting phase up here all right hey what's up guys gary walker here with liveanabolic.com and welcome back for another video this video i'm going to show you how to grow your arms with dumbbells only and i'm going to give you a full workout that being said let's get started all right guys before i get into the actual build your arm workout using nothing but dumbbells here's the thing if you haven't already subscribed to our channel man please subscribe to our channel also share it with some of your buddies some of your family members so we can continue to grow our channel continue to reach more people and help more people all right also make sure you click on that bell icon that way you are notified every time we upload a new video all right now for the arm workout here's the way this is going to be structured i'm going to give you three super sets what a superset is it's back to back exercises all right so you're gonna be working a tricep exercise we're gonna shoot for three sets of eight to ten reps that's gonna be the same for all three of these supersets okay three sets eight to ten reps here is how the structure is going to go you're gonna do a tricep exercise all eight to ten reps immediately go into a bicep exercise with no rest the only rest is just getting into that next movement all right after you've done that superset you're going to rest 60 seconds and then you're going to do set number two another tricep another bicep rest 60 seconds and then do your third set once you've done your third set tricep and bicep then you're gonna move on to the next superset a different group of exercises and you're gonna do the same thing okay tricep bicep tricep bicep one key point before we get into the actual workout i'm also choosing pre-exhaust movements prior to doing a slight compound movement compound movement is more of a mass builder okay so we're going to finish your triceps with a close grip tricep press which is typically one of the mass movements so a lot of times you do mass movements first because you've got all your energy stores here's the thing when you're older though you don't want to have to utilize a lot of weight because that's hard on your joints when you're doing close grip tricep presses it can be hard on your shoulders your elbows even your wrist so with us putting it towards the end of the workout you're doing all of the other pre-exhaust movements first so your arms your triceps and biceps are they're already going to be fatigued and you don't need to use near as much weight at the end to finish them off okay so that's the whole purpose for the way this is structured so the first exercise i'm gonna give you uh you're gonna want a flat bench and we're gonna go into a dumbbell skull crusher dumbbell skull crusher here's the thing i really like these but you gotta make sure you're doing them correctly okay if you notice my hands are straight over my face pretty much right outside my head when i'm in this position everything's resting okay i'm just sitting here hanging out so what you want to do to start this movement is initiate the triceps you do that by taking the dumbbells behind your head boom right there right there your triceps are initiated that's going to be at the top of your movement for every rep so what we're going to do from here bring the dumbbells down keeping your elbows fixed contract back here don't bring them up every time if you bring them up then you're going to be resting and taking tension off so you want to keep them back here again you're going to be shooting for 8 to 10 reps i'll show you a few more of these so you see what i'm doing stretch hard contract stretch heart contract stretch heart contract all right you're gonna do eight to ten and again immediately get up come over and go into eight to ten bicep curls we're doing dumbbell bicep curls i like a supinated grip for these it's gonna allow for a deeper stretch supinated meaning palms are away from your body and you're keeping them up away from your body keeping them up the reason i'm saying that is if you come in this way that's more of a neutral grip if your palms are facing each other this opens up your biceps and allows for a deeper stretch key movement here or the key techno technical part i want to show you here is keeping your shoulders back and keeping your elbows pinned and coming up don't bring your elbows up and don't round your shoulders if you round your shoulders you're shortening the range of motion same thing if you're bringing your arms here and then bringing your elbows up you're shortening that range of motion keep those elbows back and keep the tension on the biceps constantly okay so this is going to be your first super set so like i said after you've done your eight to ten here you would put the weight down rest sixty seconds then do set two just like that another tricep dumbbell skull crusher finish to eight to ten again and then back into the bicep movement all right so that's how the structure goes now that we've done our three sets we're going to go into our second superset second one we're going to be doing let me show you here this is going to be a dumbbell overhead tricep extension dumbbell overhead tricep extension you're holding one dumbbell getting it over your head and the key thing here if you're starting this position you notice my elbows are pointed out you want to bring them in towards the front and then get a big stretch at the bottom of the movement here big stretch big contraction big stretch with every rep big contraction stretch so again same thing you're gonna shoot for eight to ten reps here eight to ten with every single exercise we're gonna be doing immediately after you've done those you're gonna do a dumbbell close grip plate curl basically what that is you've got a single dumbbell you're grabbing it right under this is an actual hex dumbbell a lot of dumbbells have actual plates round plates square plates that's why this is a plate curl right but key point with this also chest up shoulders back you'll notice the stretch isn't going to be near as deep but hard contraction at the top go as deep as you can without bringing your shoulders forward okay that's what i'm saying keep the chest out shoulders back it's all about the contraction at the top the benefit to doing this close grip style like this is you're putting a lot more emphasis on the long head of the bicep which is the outside a lot of the other regular curls that you do alternating curls incline curls most of the work is on the short head which is the ball on the inside as you bring the arms closer this is how biceps work where my finger is that's what's being targeted the most as i rotate my arms out if i'm doing a wide curl that's what's being targeted as i come here you've got the center mass as i come in it's more outside long head okay so that's the goal here give you that little wide bicep look that little 3d look so that's why we're doing that plate curl all right three sets of each of those now that you've done your six sets like i said you did three sets of the first super set three sets of the second so now your triceps are finally gonna be fatigued and they're already gonna have blood in them blood volume which is great for helping them grow and the more lactic acid you also pull into your muscle the more growth hormone that gets pulled in your muscle so that's where all the main benefits come from from doing that all right so now we're getting into our mass tricep movement and the cool thing is since you've already pre-exhausted the triceps you don't have to go as heavy alright so i'm going to use a light weight here to show you how to do these correctly but just to reiterate what i mentioned earlier at the beginning of the video typically most methods when you're younger and your goal is to just strictly build mass a lot of guys back in the day is you go straight to this movement so if i were to go straight to this movement first exercise that i've done today my weight is almost going to double it's going to take that much to get stimulus to my triceps but now that i've already got the blood in there i've already broken them down now i don't have to go near as heavy the other benefit to that like i mentioned is your joints it's going to be a lot easier on your shoulders and your elbows and your wrists all right long-winded i know but i just had to get my point across there here's the key to doing the close grip tricep press this is similar to a dumbbell uh to a barbell closed grip press you probably heard of the closed grip bench press with that the barbell keeps you in a fixed position just like this and that is extremely hard on your elbows and your shoulders all right the benefit of the dumbbells you'll notice the rotation as i rotate this way i'm getting external rotation in my shoulders which gives more shoulder clearance dumbbells are really close together elbows are rotated in and you want to brush your elbows down to the side of your body also initiate the lower ring movement with the elbows bend at the elbows feel my elbows are bending right there you'll notice my arms pretty much even with my torso straight back up i'll show you what i mean here in just a minute just like that elbows up the reason i'm saying it that way is because this is not meant to be a bench press for your chest this is a tricep movement if i were to do this and i wanted to work my chest i would start bending at my shoulders you see my shoulders coming down now shoulder shoulder shoulder shoulders and look how low my elbows are they're way under my body now you see that that's where my full chest stretch is you don't want this to be a chest exercise so that's why i'm saying you want to bend at the elbow as opposed to the shoulders bend bend bend bend just like that and my elbows are even with my torso not under my torso straight back press let me show you one more there press all right okay so that's the mass tricep exercise we're going to be using last bicep exercise that i'm going to show you is an across body hammer curl and you're going to do these in an alternating fashion so again we're working the long head of the bicep you're also getting forearm work when you're doing this too okay so cross down cross down good contraction also make sure you lower the weight under control from here control it flex control reason i say that i want you to get up here and then just drop up here and then drop you'll see a lot of people doing that i think it's all about lifting and not lowering you're getting just as many benefits from the eccentric the lowering phase as you are the concentric the rating and contracting phase up here all right cross body boom [Music] boom just like that so same with the other two super sets these are going to be done back to back no rest between after you've done your eight to ten reps here and it's 8 to 10 for each arm so don't do one two three four one one two two three three it's eight to ten with each arm okay when you're doing these after you've done it rest your 60 seconds then you're going to your second set do both rest 60 and then do your third one other point i want to make before i get off this video i'm saying rest 60 seconds but i know we're all starting you may be in a different starting point you may be struggling with your muscular endurance when you work like this when you do supersets then it's going to acquire uh it's going to take some muscular endurance as well so if you have to rest 90 seconds after each superset to make sure you've recovered enough to do a second set and a third set man rest 90 seconds alright at the end of the day go at your own pace but just focus on progress from week to week so if you're taking 90 seconds rest that's okay next workout try to take 85 seconds rest next workout 80 seconds try to get down to the 60. the more you progress that way that's progressive overload you're teaching your body that hey man you're not going to get used to what i'm doing i'm constantly going to be changing so your body has to respond by building more muscle by getting stronger building more endurance so you're going to get tremendous benefits when you stay ahead and you don't allow your body to adapt all right man that's all i got for this video so if you have any questions comment below let me know also if you like the video man give me a thumbs up let me know that way i know you like this type of video other than that that is all that i got get busy get after it god bless

Channel: Live Anabolic

Views: 233,195

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Id: seIfvgdzVBE

Length: 13min 25sec (805 seconds)

Published: Tue Mar 23 2021