The biceps are a muscle group called flexors. Their main function on the body is to flex the elbow, which occurs when you are lifting a water bottle to your mouth. On the back part of the arm, you have triceps, which are extensors. These muscles extend the elbow as would be the case when you are reaching into a cabinet to get a packet of oatmeal. Both of these muscle groups need to be worked to get big arms, or "guns" as they are often called. You can use dumbbells to do this by following several steps.
Step 1
Perform overhead tricep extensions. Overhead triceps extensions are done with one dumbbell held in both hands. Grab the inside of the dumbbell with your hands overlapping. Make a small triangle shape and place your hands snugly around the bar portion and flat against the inside of the weight. Lift the dumbbell over your head with your arms completely extended. Slowly lower the weight down behind your head, bending your elbows. Push the weight back up and repeat. When you do this exercise, keep your elbows in as close to your head as possible.
Step 2
Lie down on a bench. Do close-grip triceps extensions from a lying position on a bench. Grab the dumbbells, lie on your back and extend your arms straight up in the air with your palms facing each other. Lower your arms down tight against your rib cage. Stop when the weights are about chest level then push them back up. Focus on using your triceps the whole time, instead of your chest.
Step 3
Extend your arm back. To do dumbbell kickbacks, use a lighter weight. Hold a dumbbell in your right hand and kneel on the bench with your right knee. Plant your left foot behind you, for stability. Look forward, keep your back straight and lift your arm up until your upper arm is parallel to the floor. Your elbow should be bent 90 degrees and the dumbbell should be by your waist. Extend the dumbbell straight behind you by engaging your tricep muscles. Lower it back to the beginning and repeat.
Step 4
Adjust the bench to a 45-degree angle. Incline curls work your biceps and they are intense, due to the angle of your body. To do these, lie on the bench with dumbbells in your hands and your palms facing in. Curl the dumbbells up until they are about chest level, then lower them back down. When you lift them up, twist your palms so your little fingers are facing in.
Step 5
Hold the dumbbells like hammers. Do hammer curls from a standing position, with your feet about shoulder-width apart. Hold the dumbbells with your palms facing your thighs. Bend your elbows, and raise the dumbbells to chest height, while maintaining that same grip. Lower them back down by your thighs, and repeat.
Step 6
Reverse your grip. Reverse grip curls put a high emphasis on the brachioradialis, which is the part of the biceps that run under the brachii on top of your arm. Stand with your feet shoulder-width apart and the dumbbells at your thighs with your palms facing in. Lift the dumbbells up in front of you, bending your elbows. As you lift, twist your palms down. Lower them back to your thighs and repeat.
Step 7
Put it all together. Do the exercises in the order they appear. Perform three to four sets and 10 to 12 reps with the heaviest weights you can handle. Also, take two-minute rest periods in between your lifts to make sure you are fully recovered. Perform these exercises three days a week, on alternating days.
Tips and Warnings
- If you have sensitive skin, wear weightlifting gloves.
Things You'll Need
- Adjustable bench
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