4 Dumbbell Exercises For Bigger Arms - Workout Video

Arm muscles are the muscles that you need to train to increase hand strength and make your posture straight. Exercising the arm muscles can be done using a variety of variations of exercise equipment.

One way to quickly grow thin arm muscles is to use a DUMBBELL PAIR. With a pair of dumbbells, you can already do a variety of movements to enlarge the muscles in the arm area.

There are 4 movements / ways to increase the muscles of a thin arm using a pair of dumbbells. These movements are very simple and you can do at home (home gym). What are the movements? The following movements to enlarge the arm muscles:

FRONT ARM WORKOUT: BICEP CURL


Bicep muscle is one of the arm muscles that you must train to get maximum results. The movements can be done using bicep curl movements. How do you do a bicep curl using a dumbbell? You can see an example of the picture below:

Dumbbell excercises for bigger arms

The following stages of implementation:

- Perform a standing initial position
- Both hands holding dumbbells
- The initial position of the dumbbell is below (below the stomach)
- Raise both dumbbells until the dumbbells are in front of the chest
- Lower the load to its original position, and repeat the movement
- When moving the dumbbell, only your hands should be move

This movement will enlarge the arm muscles (bicep muscles) quickly. Perform this movement 12 reps 3 sets. If you want to see more clearly the bicep arm muscle training video, you can watch my video below:

FORMING ARM  MUSCLE : TRICEP MUSCLE

The second focus is to form the arm muscles of the triceps (back arm muscles). The second movement to enlarge the arm muscles is the dumbbell tricep kickback movement. Note the following movements:

The following stages of implementation:

- Perform standing position, with head down
- Back slightly bent forward
- One leg forward
- One hand holding dumbbell, elbow position 45 degrees
- For example, if the left leg is forward, then the right hand is holding the dumbbell
- Swing the dumbbell back slowly
- The position of the hands must be straight
- Return to all positions and repeat the movement

This movement will enlarge your arm muscles, namely the triceps muscles (back arm). Perform this movement 12 reps, 3 sets. For more details, you can watch the following dumbbell tricep kickback exercise video:

ARM AND SHOULDER WORKOUT: One arm dumbbell row

The next movement to enlarge the arm muscles as well as the shoulder muscles (the muscles above the bicep and triceps muscles) is with the one arm dumbbwll row movement. For more clarity, consider the following illustration of the movement:

The following stages are the movements:

- Perform standing position, with head down
- Back slightly bent forward
- One leg forward
- One hand holding dumbbell, straight hand position
- For example, if the left leg is forward, then the right hand is holding the dumbbell
- The position of the hand when holding a dumbbell is straight, so the dumbbell is in front of the knee
- Raise the dumbbell until the elbow forms an angle like 45 degrees
- Repeat the movement

This movement will form all the muscles of the arms, especially shoulder muscles, and the effect will also be to enlarge the side muscles of the back, so that in addition to your arms bigger, your body is also fuller and your posture becomes better. Perform this movement 12 reps 3 sets.

If you want to watch a video on how to do one arm dumbbell row, friends can watch my video below:

ARM AND SHOULDER WORKOUT: Shoulder press

The next movement you can do shoulder press exercises. This exercise aims to form shoulder muscles, so you can make your posture better and this movement also trains the triceps muscle. The following movements:

Stages of implementation:

- Both hands holding dumbbells

- Position both dumbbells next to the ears

- Upright posture

- Raise the dumbbell, until the dumbbell is above the head

- Repeat the move again from the beginning

- When moving the dumbbell, the body must not move

Perform this movement 3 sets of 12 reps. For more details on how to do shoulder press, you can watch the following video:

That's 4 ways to raise a thin arm using a pair of dumbbells. You can even do this movement at home. Do this exercise routinely 4-5 times a week and your arms will be much bigger, and your posture will be better formed.