{"id":16695,"date":"2016-05-18T16:36:05","date_gmt":"2016-05-18T16:36:05","guid":{"rendered":"http:\/\/turnaroundfitness.com\/?p=16695"},"modified":"2016-07-26T15:56:19","modified_gmt":"2016-07-26T15:56:19","slug":"get-a-big-biceps-pump-at-home-with-2-moves-using-light-dumbbells","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/get-a-big-biceps-pump-at-home-with-2-moves-using-light-dumbbells\/","title":{"rendered":"Get a BIG Biceps Pump at Home with 2 Moves Using Light Dumbbells"},"content":{"rendered":"

Don’t have access or time for the gym but still want to get a Big biceps pump?\u00a0 Here’s how to get BIG biceps at home using light dumbbells with this simple and short \u201cget bigger arms at home\u201d exercise.<\/h2>\n

We all know that building big biceps is a sought out muscle group that every guy wants to grow BIGGER.<\/p>\n

The workout below is a finisher that you can do after your normal arm training day.<\/p>\n

Move #1<\/strong><\/span>\u00a0 Alternating Zottman Curls (90 degree Isometric contraction on the opposite arm while curling on the other arm)<\/h3>\n

\"Big<\/a><\/p>\n

Sets\u00a0<\/strong> 3<\/span>
\n<\/span><\/p>\n

Reps<\/strong>\u00a0 20<\/span><\/span><\/p>\n

Rest<\/strong>\u00a0 60 seconds<\/span><\/span><\/p>\n

NOTE:<\/strong>\u00a0 The animated zottman curl image above doesn’t show the the alternating curl while holding the opposite arm using a 90 degree static hold.\u00a0 Please see the instructions below for the proper way to execute this exercise.<\/p>\n

How to perform:\u00a0 <\/strong>Perform 5 reps with your right arm while holding your left arm at a 90 degree angle static hold.\u00a0 Once you complete the 5 reps with your right arm, hold it at 90 degree static hold while you curl 5 reps with your left arm. Repeat this pattern 4 times so that you’ll have a total of 20 reps per arm.\u00a0 <\/span>
\n<\/span><\/p>\n

\"chest<\/a><\/p>\n

Move #2<\/strong><\/span>\u00a0 Alternating Hammer Curls (90 degree Isometric contraction on the opposite arm while curling on the other arm)<\/h3>\n

\"Big<\/a><\/p>\n

Sets\u00a0<\/strong> 3<\/span>
\n<\/span><\/p>\n

Reps<\/strong>\u00a0 20<\/span><\/span><\/p>\n

Rest<\/strong>\u00a0 60 seconds<\/span><\/span><\/p>\n

NOTE:<\/strong>\u00a0 The animated hammer curl image above doesn’t show the the alternating curl while holding the opposite arm using a 90 degree static hold.\u00a0 Please see the instructions below for the proper way to execute this exercise.<\/p>\n

How to perform:\u00a0 <\/strong>Perform 5 reps with your right arm while holding your left arm at a 90 degree angle static hold.\u00a0 Once you complete the 5 reps with your right arm, hold it at 90 degree static hold while you curl 5 reps with your left arm. Repeat this pattern 4 times so that you’ll have a total of 20 reps per arm.\u00a0 <\/span><\/span><\/p>\n

Conclusion?<\/span><\/strong><\/h3>\n