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

How To Grow Your Arms With Dumbbells Only...www.liveanabolic.com
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
• How to Get BIGGER ARMS...
• How To Grow Your Arms ...

[@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!

[@gulbahar4226]

Great video....How many times a week would you typically do this kinda workout?

[@jaffarbidin4310]

P😮

[@tmissey1]

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.

[@derekhogg8701]

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.

[@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)

[@gwille4life]

The variation of dumbbells is extremely useful for a small person like me kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.

[@jamesgilmore1684]

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

[@garysyphax3562]

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

[@JMK15]

Never long-winded. Great points you brought up in this video. Love the Superset routines with the dumbbells. 💪🏻

[@ericrobinson1789]

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

[@youngboru7903]

Nice one Gary! Keep the vids and workouts coming! You've helped me so much with your channel. Thanks man!💪💥

[@alanckaye]

Excellent instructions. Thank you so much.

[@fastted9390]

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

[@emayhand]

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

[@glennmariacher4525]

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

[@billysyms5761]

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!

[@billandmelpateverysinglech2150]

Great stuff Gary , great workout as always !!

[@majscrap2629]

Good stuff. Love the super set!

[@elcompadre2838]

Great video and thanks for posting!!!!

[@jimmclean3015]

Man good stuff Gary my workouts are always different following you thanks!

[@abejoel8328]

Thanks Gary for your clear demo 😉👍👏

[@michaellazari1962]

Loved this video mate! Plenty of detail behind the movements. Keep em coming 🇦🇺 👍

[@colinkelly8213]

Thank you good to hear from you about being strict with the sets. I will be at gym tomorrow to follow your advice

[@remuspierre8038]

Awesome workout

[@drashwinsambasivan7823]

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

[@eeshadd]

Great video! Thx for sharing! Love your explanation of your method of which exercises to do first vs last. Never heard it explained that way and I totally agree.

[@sanele8767]

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

[@donniegrip2119]

Heck ya Gary, I really feel the blast in my Arms 💪 Awesome 👍 Thank you Sir for the videos!!!🙏

[@Delaware2220]

Fantastic video and exercises - thank you!

[@rogerm2420]

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:)

[@romanhernz9209]

Very very nice explanation!

[@phillipsudds6686]

Dude you’re awesome!!

[@jayrluciano3304]

Thanks for the great workout video & and great tips.

[@mrkymess]

Thank's For The Tips Bro.. Good Workout and No Many Fancy Movement..

[@jamesagnew6512]

Loved that workout brother. Thank you so much.

[@FusionStuMin]

This was so good! I shared this video with some friends.

[@onpoint357]

Good video bro 👊🏾💯

[@donniegrip2119]

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 🙏👍💪

[@jessewilliamson4339]

Great instructions. Love it!!

[@colshell5176]

Amazing video and break down and explanation. Thanks dude.

[@donniegrip2119]

Awesome gary! Can't wait to use this tomorrow! Today will be chest, back and shoulders, What I have learned from your videos, of course 😉 Keep up the great work!!🙏 💪👍

[@freddyf234]

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 .

[@Mark-England]

How's it going so far?

[@w4nderers460]

Great video, helps alot..

[@441stainesphil5]

Thanks, so informative

[@cjbanks9039]

Great workout Gary

[@leetarrant7171]

Excellent training program explained great thanks

[@luvacynash5199]

Gary I just like your arm routine,it's so cool man!

[@pedromoysen4068]

Another great video..I. as usual

[@TheeTabernacle]

Right on Time 💥

[@d3nd3nd3nd3n]

Great video! Thanks for the detailed info! =)

[@dannyharville6344]

Thank You Again For Your Video..And The Way You End Them..With God Bless..I Tryed Your Chest Workout..I Think I Am Going To See More Progress With It..Thank You..

[@anthonyveloso9588]

Your giving me very good ideas.

[@shamoncarter9460]

New routine thank you

[@watercolorhomie146]

Dude love your stuff great work

[@LiveAnabolic]

Thank you!

[@PLA5207]

Excellent training recommendations and demonstrations. TY. Doc Phil

[@LiveAnabolic]

Thank you Philip!

[@sideman7117]

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!

[@jimhayter7411]

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

[@chrislowden1690]

In a week? Bahaha

[@user-my5im9zs8n]

Good explanation dankie

[@jimchokdeesal3057]

Great video ...

[@antoniopagandiaz2189]

I love you video I practice your routine 💪💪👍

[@florenceherath8836]

Super thanks

[@jimmichalak3376]

Gary: love your anabolic arms program!

[@fernandobuenrostro8997]

Fantástico!!!!

[@marcusgray7258]

I'll have to do this workout on my shoulder day.

[@brummiesteve590]

Great tech data on correct methods. 61 and trying gain 4 inch on upper arm, more vids pls.

[@ivanbell6050]

🤜🤛enjoy the videos he does , I pick up tips on some stuff

[@rickkahapea5361]

Nice!

[@KK-kz7ht]

Great explanation! and instruction. Many thanks! As a 61 year old Great info on joints and shoulders.

[@AlexRuiz-no9tt]

Good 👍 info 👌

[@benniram7775]

Good afternoon sir I really appreciate you and thank you 🙏 very amazing 🙏✌️😎💯

[@zaidalgailany5707]

Thank you

[@brianoliver5640]

Gonna add the close grip single dumbbell curl, always had trouble building the outer biceps, cheers 😎

[@Edward-tp7ix]

Hi Gary Id like to thank you for your videos I've learned so much about controlling the weight. I used to lift heavy and yank the weight, well not anymore at 55 years old that got hard on my body.

[@MrSypie]

Great!

[@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.

[@Mark-England]

Do you eat enough protein?

[@albertmena6840]

I love the music!

[@yuvraj8494]

Never a workout has been so much nicely explained. I recently came across your posts. Subscribed straight away! I just got into muscle building and following your advice religiously. God bless you.

[@SureshSharma-xd5ol]

Nice sir ji

[@863rafael]

I feel the burn more in hammer curls than with standard dumbell curls but with more reps.

[@rounaksubramanian1686]

All exercises are very excellent and brilliant sir doing the workout of arms and keep going hard and be strong always And sir you haven't not suggest me a protein powder without soya protein and soya lecithin

[@unclebill1428]

Like doing theses excercises..As of matter of FACT it is an arm day.

[@georgeoil100]

Gary, Thank you for the very good videos. My question : How often can I do this super set routine? Can I do this twice a week rather than once a week? I'm fighting muscle loss while doing keto to lose flab.

[@dougcarter2987]

I use tricep skullcrushers to warm up the triceps due to elbow pain/tricep issues but use lighter weight with more reps

[@drashwinsambasivan7823]

A nice routine like this, how would incorporate it in a program, with leg chest and back, or rather how many times would do this arms routine a week and for how many weeks

[@nonoylustriajr5698]

To grow is to be persistent and by doing it right

[@remuspierre8038]

I agree

[@stevehancox3947]

Hi Gary, hoping you and the family are all safe and well. Thanks for another set of great exercises💪🏻, I’m from the UK, can I ask please, are your weights measured in Kgs or lbs. thank you, keep up the great work Steve

[@DrAJ_LatinAmerica]

From the size they are in pounds 20 lbs. If they were 20 kg. They would need to be larger. Steel / iron roughly .28 lbs. Cubic inch

[@stevehancox3947]

Hi Tony, Thanks for the reply, I was hoping the were in lbs as I have 20kg hex’s and watching GW lift them and seeing 20 on them, I’m thinking OMG this guy is seriously strong 💪🏻. I’m 60 In 12 days time and completely agree with you in regards to how great the site is for us younger guys 🤪. Again, many thanks for the reply 👍🏻

[@MrDivineRight]

@@stevehancox3947 Hi Steve I am in OZ, I was thinking the same thing, thanks for confirming. Have a great year. 😎

[@stevehancox3947]

Good morning Peter, your welcome mate, if there’s a seemingly daft question to be asked, you can always count on me to be the one to be asking it,😂😂, it’s how I still learn even at my age,! But thanks to GW’s videos I’m probably the fittest I’ve been in a long time, still a fair way to go yet though to reach my goal. Cheers from a very early am UK.

[@Jeremy-wf9no]

Thanks for the video. How many times a week do you recommend this workout? I'm 46 y.o.

[@badscreenname1]

Hey Gary I know older guys like us in our 40s and 50s and up are prone to injury isn't it a good idea to warm with skull crushers dumbells like 10 pounders the gradually move the weight up ? Especially in my case I can't start with 20 pound dumbells it might give me elbow tendinitis?

[@sojielshahrzad7258]

Hi can I share these videos in my website?

[@DEANDESPERADO]

Can I do this w/o 3 days a week? Great info as always 👍 stay safe.

[@brandone4446]

I’m wondering the same, just started and seeing results already. But don’t want to overwork my arms or risk injury

[@bishbash1809]

What weight would you recommend for a beginner 45 100kg weight myself, Thankyou

[@denny9422]

How many times a week would you work arms for them to grow?

[@davefabian2942]

How often/ many should you use Ripped in 6 per routine?

[@ruelalbarillo5417]

Teach me

[@Mr-Not-Applicable]

Shoukd we dedicate days just for arms? Or combine with other major muscles? (Chest/triceps back/biceps)?

[@user-fe8bm3rj9s]

Hi, I just started doing your workout super set,with lightweights.I am 81 years old. How many times a week should I work out.

[@drbonesshow1]

Next week: How to grow your IQ so that you are no longer a dumbbell.

[@saikatsoccer]

This supper-set.... How many times in a week ?

[@joe91076]

Can see what doing or pointing to when the subtitles block the view

[@robertbelote5273]

👍