Having ripped arms means having a high amount of definition with little to no fat. Using dumbbells to achieve this goal gives you advantages that machines cannot. Being that you have to hold the weights without the assistance of pulleys or cables, you are forced to recruit more muscle fibers. The main muscles to focus on are the triceps, biceps and forearms. The triceps are on the back of the upper arms, and the biceps are on the front.
Step 1
Sit on a workout chair to do overhead triceps extensions. Hold the underside of one weighted end of a dumbbell with your hands overlapping and hoist it above your head. Keep your elbows in and upper arms as straight as possible as you bend your elbows and lower the weight behind your head. Push back up until your arms are straight, and repeat.
Step 2
Lie face-up on a weight bench to do lying triceps extensions. Hold the dumbbells straight above your chest with your palms facing each other. Keep your elbows in and upper arms still as you lower the weights down by your ears. Push the dumbbells straight back up until your arms are extended, and repeat.
Step 3
Execute a set of close grip push-ups with a set of dumbbells. Place the dumbbells side-by-side on the floor, grasp them with your hands and place your feet together behind your body. Push yourself up by extending your arms, lift your hips and form a straight line from your shoulders to your heels. Lower your body until your chest is about four inches from the weights, push yourself back up and repeat.
Step 4
Stand with your feet shoulder-width apart to do twist curls. Hold the dumbbells by your sides with your palms facing in. Keep your upper arms tight to your sides as you bend your elbows and lift the weights. Twist your wrists as you do this and turn your palms so they face your chest. Squeeze your biceps forcefully, slowly lower the dumbbells back down and repeat.
Step 5
Perform hammer curls to work the belly of your biceps. This is the middle portion. Sit on a workout chair with the weights at your sides and your palms facing in. Maintain this grip as you bend your elbows and lift the weights. Stop when the dumbbells are by your shoulders and squeeze your biceps forcefully. Lower the weights back down slowly and repeat.
Step 6
Hold the weights with a reverse grip to work your brachioradialis, the top forearm muscle. Stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing your body. Keep your upper arms still as you bend your elbows and lift the weights. Stop when your palms face forward, slowly lower the dumbbells back down and repeat.
Step 7
Flex your wrists to do wrist curls for the inner forearms. Sit on the end of a bench and lay your right forearm across your right thigh with your wrist just past your knee and palm facing up. Place a dumbbell in your right hand and slowly lower it down by bending your wrist. Open your palm slightly and let the handle of the dumbbell roll down toward your fingertips. Stop it before it falls off your hand and roll your fingers back around it. Bend your wrist as far as possible so your palm faces your body, and repeat.
Tips and Warnings
- Do 10 to 12 reps and four or five sets of your exercises. Use the heaviest weights you can manage, and work out with a training partner who can help you make your rep ranges.
Things You'll Need
- Workout chair
- Weight bench
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