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Arm Workout with JUST Dumbbells (GET BIG ARMS)

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Rating: 4.0; Vote: 1

10 rep range for each given exercise. If you are limited by the number of dumbbells you have, I-ve got you covered. If you find that the weight you are using is too light to fail in the given rep range, then you are going to perform reps to failure and decrease your rest time, creating a more metabolic training effect. If your dumbbells are too heavy, you will be doing the exercise swaps provided to allow you to fail in that 8-10 rep range. With this dumbbell arm workout, the rest time, given that you fail in the 8-10 rep range, will be 90 seconds to 2 minutes. If you find that your dumbbell option doesn-t allow you to fail before 10 reps, you will perform the exercise to failure and then cut your rest time down to 45-60 seconds. This will equalize the workout for anyone that performs it, regardless what kind of access to dumbbells they might have. The first exercise is the DB Drag Curl. If your dumbbells are too heavy or you only have access to a single dumbbell, you will performing the DB Waiter-s Curl. These exercises will emphasize the attention given to the long head of the biceps and the height of their appearance. Next, you will be performing the Standing DB Curl. I prefer this done in alternating fashion due to less core stabilization required. The option you have, if the dumbbells are too heavy or your access is limited, is to perform the DB Kneeling Preacher Curl. This arm workout with dumbbells continues with a focus on the brachialis muscle by performing Cross Body Hammer Curls. Your other option, given limitations, is to perform Shovel Curls. Remember to perform 8-10 reps in each direction or until you reach failure (if the weight is too light. To get jacked arms, this dumbbell workout is going to have to hit the triceps, too! The first triceps exercise up is the Lying Floor Extensions. In the event that you cannot perform this exercise because the dumbbells are too heavy or you are limited to a single dumbbell, you will perform the Single DB Lying Floor Extensions. Next in this dumbbell arm workout is the DB Overhead Extensions. Your secondary option is the Single DB Overhead Extensions. In this case, make sure your elbows are pointed forward throughout the movement to protect your shoulders. You would then finish this workout by performing DB Kickbacks. This movements allows you to reach the peak contracted state of the long head of the triceps. With access to a single dumbbell or if your dumbbells are too heavy for this exercise, you-ll be doing the Tricep Cheat Backs, but make sure to perform this with as much control as possible. This is what this dumbbell only workout looks like if you want jacked arms: 1. DB Drag Curl / DB Waiter-s Curl - 3 x 10-12 (rest 90 sec - 2 min / 45-60 sec) 2. Standing (Alt) DB Curl / DB Kneeling Preacher Curls - 3 x 10-12 (rest 90 sec - 2 min / 45-60 sec) 3. Cross Body Hammer Curls / Shovel Curls - 3 x 10-12 (rest 90 sec - 2 min / 45-60 sec) 4. Lying Floor Ext. / Single DB Lying Floor Ext. - 3 x 10-12 (rest 90 sec - 2 min / 45-60 sec) 5. DB Overhead Ext. / Single DB Overhead Ext. - 3 x 10-12 (rest 90 sec - 2 min / 45-60 sec) 6. DB Kickbacks / Tricep Cheat Backs - 3 x 10-12 (rest 90 sec - 2 min / 45-60 sec) This dumbbell workout will effectively hit your arms without any extra equipment like a bench or cables, making it a great option to get jacked arms at home. Each exercise was selected carefully to make sure you are hitting all muscles / functions of the upper arm. If you are looking for a complete workout program that uses just dumbbells, regardless of weight or how many you have access to
Date: 2022-04-22

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Comments and reviews: 10

Catherine
hi hello, this might sound dumb - but my arms are in so much pain after any arm workout. I follow most of your videos and they're so helpful!
but i think i must be doing something wrong when it comes to arms. my arms are so weak!
first off, they don't straighten. it looks like my arms are ALWAYS bent and pretty severely at that. I was told this is a genetic thing and i should just accept it. but i am starting to think my bent arms are problematic.
my arms are soo weak that they get fatigued before anything else, even on a day where i am not working my arms!
the only training days i feel fine on are legs, butt and core.
anything involving my upper body means my arms get fatigued.
i go rock climbing very often but not on the same day as a gym day. i can climb for hours on end and would say i have a fair amount of tendon strength (i project V6/7 boulders and 8a routes for anyone who knows about climbing. but whenever i try to devote a day training with weights i always regret it. I'm using a 5kg weight, and sometimes just 2. 5kg for dumbells
when i am doing bench press i do it just with a the bar and my arms still get tired before my chest does.
meanwhile i am squatting and deadlifting close to double my bodyweight (i weigh 56kg)
what should i do? are bent arms problematic? should i do bodyweight exercises instead of weights? have i overtrained on pulling exercises?
sorry for the essay xoxo
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IPS
Alright, Jeff, Jessie, or anyone who might happen to read this but I need help with the cable machine. I tried it for the first time and it seems to put a lot of stress on my shoulders when I try chest exercises, even worse than flys which I have removed from my workout (only recently started going to a gym, exercised at home a while ago. The weight was really low so I don't know if I'm doing something wrong or already have compromised shoulders. Some guidance would be a great help, otherwise I will just have to remove the cable machine from my chest workout too, which is a bummer since I see so many cable machine exercises recommended.
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Thomas
Some of these exercises are great like to shovel curls those are like an amazing compound movement they work your biceps your forearms your shoulders part of your chest. However the standing overhead tricep extensions, I have never felt a good mind muscle connection with these at the best they just feel clunky, and at the worst I have hit myself in the head had elbow issues and or just never got a really good pop out of this years ago I used to do those because when I was starting out and learning I didn-t know a ton of different exercises to build my triceps.
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Redlethal
Hey Jeff I have been rejuvenating my training style, trying to do more cardio and hit legs more often. As I have done this I notice that I struggle a lot with Bulgarian split squats, my legs get very shaky and they seem very uncomfortable. I have seen your video on them from 5 years ago or so and feel like my problem wasn't addressed. Do you think you could either point me to a video that could help me, or make one to address my problem?
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donavon
-AxJeff. I-m going to physical therapy once or twice a week. I have a Radial Head prosthetic due to breaking and dislocating my elbow. I like to know what you think someone should do to strengthen one-s elbow. I need to get my elbow strong again so I can go back to work. Been out of work ever since July so any suggestions will be great - I-ll run any suggestions by my physical therapist. Thanks
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4eVerGarden
Hey Jeff, thanks for your incredible workouts and advice, I have on e question is it normal that when I-m trying to do the dumbbell preacher curl with one dumbbell I feel my body failing forward. I had to use a lighter weight but then I don-t feel my biceps are getting to the failure, how would you fix the problem with the posture. What can I use? Thanks in advance
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TheMindProjection
-Jeff
Your information on how to exercise and how to prevent injuries is top notch.
But is there any chance you could make a series of injury recovery? I've been dealing with springer's knee for the last 11 months now. I just cannot make it go away. It's really killing both my gains so far and my motivation. I hope you see this
Regards.
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Terry
Hey Jeff, watched you for years and love your videos. I've always used about 60 secs between sets. You've said 45 - 60 secs, if it's too light. So what should be the rest period between sets for heavier sets? Doubt you'll get back to me as you never seem to reply to us here, so if anyone else has a good answer, the I'm all ears. Thanks!
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afg99061
How about a perfect 1 hour workout. working full time and being a student I normally have 1 hour to get a decent workout in including getting in the shower all in 1 hour. What I've been doing now is reducing my rest time between each set, but idk if it's beneficial or detrimental to my gains. Also push pull legs split would be nice
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VONDER
hmm, Jeff, how do you feel about the row of the block for the biceps behind the head? In the same place, all the heads of the biceps are fully worked out, and this exercise could easily replace the first 2, or even 3 exercises(this is me in general, not within the scope of this video)
sorry for my english i don't know very well
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