Dumbbells are undoubtedly the universal training tool and are found in nearly every gym around the
world. I’d also argue the dumbbells are the most versatile piece of training equipment as you can do
countless exercises basically anytime anywhere. Here’s the top 5 exercises to build bigger and stronger
arms with just two DBs:
1) INCLINE DB BICEP CURL
Bodybuilders swear by this exercise. Increasing the ROM and mechanical disadvantage with the incline
bench forces the biceps to work much harder than traditional seated or standing bicep curls. Simply, the
larger ROM + greater stretch on the muscle=more hypertrophy. I recommend 3-4 sets of 8-12 reps with
moderate weight. Emphasize a slow negative each rep to maximize this exercise.
2) DB ISO CURL
Alternating arms each rep, leave the non working arm up in an isometric hold to maximize time under
tension. Essentially you keep tension on both biceps for the entire set. As we all know, more time under
tension=more hypertrophy. Ideally, perform 3-4 sets of 16-20 reps (8-10 reps each arm)
3) ZOTTMAN CURL
Perform a supinated curl for the concentric and a pronated curl for the negative. An extremely effective
variation to target both the biceps and brachialis. If you want to target more than just the biceps this is a
great exercise. Again 3-4 sets of 8-15 reps should work well.
4) HAMMER CURL
Possibly the most effective DB exercise for bigger arms. The Hammer curl targets the biceps, brachialis,
and forearms. Perform these curls with your thumbs facing forward (neutral grip) and squeeze the DBs as
tightly as possible while keeping them in front of your body to maximize time under tension. You can
almost always curl heavier DBs with Hammer curls compared to supinated curls so make sure to choose
a challenging weight.
5) DB GUN WALK
Undoubtedly one of the most simple DB exercises for arms. Simply hammer curl the DBs and hold an
isometric hold at the top of the curl and walk for a set amount of time/distance. Gun walks are an
extremely effective arm builder simply because you’re able to maximize time under tension.
Lastly, all of these exercises will put some serious size and strength on your arms and are mentioned in
no particular order or rank in the video.