Dumbell routine for getting bigger arms

Smoked Tuna · 21-09-2016 12:23pm #1

I am in a strength and conditioning gym where we do the main lifts i.e.

Squat
Bench
Deadlift
Press

Along with accessory strength work and conditioning classes too.

However I was thinking of doing one workout per week myself with dumbells to target my arms. Any recommendations?

MaxPower89 · 21-09-2016 12:50pm

I usually add arms in at the end of a back/back routine, for 10 mins or so. I find they get a good workout doing bench press, rows etc.

But curls, dips, chinup/pullups, kick backs, push downs are all good. I like to keep the rep range high - 12/15 reps and empty the tank.

Zillah · 21-09-2016 4:54pm

Add underarm rows to your barbell list. Hits the upper back too. Also a big fan of landmine rows for the same reasons. Biceps are dead easy: I like dumbbell curls on a seat with the elbow in against the back of the seat. Do a full set on one side, then the other. Seated incline dumbbell curl with a lighter weight with high reps works well for me too. Do hammer curls in the same position if you like. I can't count the amount of times I've seen people swinging their whole body into curls, thereby defeating the whole point - make sure your elbow is static.

Smoked Tuna · 26-09-2016 3:06am

What do you think of this routine as a once-per-week arms boosting session? I can't post links as a new user so you will have to copy and paste the text below

Says 15 minutes but seems to take a bit longer if you do three sets of each.

menshealth.co.uk/building-muscle/get-big/upper-body-arm-workout

Zillah · 26-09-2016 11:08am

Did you consider the suggestions already made in the thread?

Smoked Tuna · 26-09-2016 1:43pm

I considered the advice given! But...I am looking for a set routine to follow, thought this would be easy to find online!

The link I provided appears to give a structured exercise routine, and I am just asking for an opinion on it!!!

Zillah · 26-09-2016 4:13pm

It's not very good. It seems to be fairly low impact, too much emphasis on curls and variations thereof, and I wouldn't bother working forearms directly; deadlifts and pretty much everything else should work them just fine.

Here, do this:

Barbell Rows - Heavy
5 x 8

Pull Ups
5 sets of whatever you can manage

Seated Curls (as I describe above) - Heavy
5 x 5

Seated Incline Hammer Curls (as I describe above) - Medium
3 x 12

Landmine Rows (narrow grip) - Heavy
5 x 8

I've never really needed to work my triceps directly, they always just seemed to get worked incidentally by lots of other things, but you could target them with some skull crushers.

Feel free to mix it up in terms of lighter weights and higher reps/more sets.

Dumbell routine for getting bigger arms

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