ARMS workout

Dumbbell Drills for Bi’s, Tri’s & Forearms

Isolating muscles when weight training is the first step in developing them to their potential. The tension provided during the repetitions forces fiber growth. A strategy of combining isolation and tension forces maximal gains.
Power/pause reps work particularly well when bombing arms. The isolation is addressed by the various exercises. The tension comes in before and after each repetition, through a flex of the muscle under siege. The following biceps, triceps and forearms workout employs dumbbells. Perform the exercises in this order: biceps, triceps, forearms; biceps, triceps, forearms.

Palms-In Curls

Stand grasping dumbbells palms in at sides. Flex the biceps for a few seconds, then proceed to curl arms up until biceps meet forearms. Pause and again flex the biceps, then lower to starting position. Perform 10 repetitions.

Kickbacks

Grasp a dumbbell with the right hand, the arm bent at a 90-degree angle. Bending over with the left hand on the left knee for support, flex the triceps for a few seconds, then proceed to extend the arm back until straight. Pause and again flex the triceps, then lower to starting position. Perform 10 repetitions with each arm.

Palm-Up Wrist Curls

Sit at the end of a bench grasping a dumbbell palm up with the right hand, forearm on thigh and hand over knee. Flex the forearm for a few seconds, the proceed to curl the wrist as high as possible. Pause and again flex the forearm, then lower to starting position. Perform 10 repetitions with each arm.

Isolation Curls

Sit at the end of a bench grasping a dumbbell with the right hand just off the ground, elbow against inner thigh and left hand on left thigh for support. Flex the bicep for a few seconds, then proceed to curl arm up until bicep meets forearm. Pause and again flex the bicep, then lower to starting position. Perform 10 repetitions with each arm.

Double-Arm Rear Curls

Sit grasping a dumbbell overhead with both hands.
Flex the triceps for a few seconds, then proceed to lower the weight behind you until biceps meet forearms. Pause and again flex the triceps, then raise to
starting position. Perform 10 repetitions.

Palms-Down Wrist Curls

Kneel at a flat bench grasping dumbbells palms down, with forearms on the pad and hands over the edge. Flex the forearms for a few seconds, the proceed to curl wrists as high as possible. Pause and again flex the forearms, then lower to starting position. Perform 10 repetitions.