Building bigger arms is the most sought out muscle group of them all. As long as you have a pair of light dumbbells, you can perform them anywhere. Here are 3 BIG moves using baby weights but yield BIG results.
To build bigger biceps or any other muscle group for that matter, requires tension.
If you know the right way to apply tension, you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.
Some of the biggest mistakes people make is that they are not owning the weight.
What do I mean by owning the weight?
Simply… controlled reps.
One question to ask yourself is, “are you a bodybuilder or a weightlifter?”
If you are a bodybuilder then your only interest is building muscle.
If you are a weight lifter then your only interest is moving weight.
Now if you are a power lifter then your job is to move that weight however possible, but when you’re building muscle you need to own every rep leaving your ego at the door and lift weight using a very controlled manner.
The following workout is performed using giant sets. Meaning, move from one exercise to the next without rest.
Once you complete the first round, rest for 60 seconds and repeat for additional 2 more totaling 3 rounds.
NOTE: Every rep is performed in a very controlled manner squeezing at the top for 2 seconds and then lowering for 3.
Big Move # 1 Dumbbell Spider Curls
Sets – 3
Reps – 12
Rest– Move on to the next exercise
Instructions: Lay prone on an incline bench and grab a pair of light dumbbells. You may only need 15-25 pounds. As you move to the concentric (top) portion of the movement, contract as hard as you can with a 2 second isometric squeeze. Then lower the weight using a 3 second eccentric (or lowering of the weight) and fully lengthen the bicep by contracting the tricep. It’s very important that you contract the triceps at the bottom because this is how you properly lengthen the bicep.
Big Move # 2 Incline Hammer Curls
Sets – 3
Reps – 12
Rest– Move on to the next exercise
Instructions: Lay on an incline bench and grab a pair of light dumbbells (same weight you used in the previous exercise). As you move to the concentric (top) portion of the movement, contract as hard as you can with a 2 second isometric squeeze. Then lower the weight using a 3 second eccentric (or lowering of the weight) and fully lengthen the bicep by contracting the tricep. 
Big Move # 3 Standing Max Supinate Dumbbell Curls
Sets – 3
Reps – 12
Rest– Rest for 60 seconds and repeat for additional 2 more rounds.
Instructions: Stand and use a slightly heavier dumbbell alternating arms and supinate the wrists by contracting as hard as you can for a 2 second isometric pause at the top. Lower the weight using a 3 second eccentric movement and flex the tricps as hard as you can at the bottom.
What’s Next?
I dare you to try this workout and if you do it right you will not be able to do a fourth round. Remember, muscle is built by using 3 mechanisms:
- Metabolic Stress
- Mechanical Tension
- Muscle Damage
