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How to Get Your Arms Bigger By Lifting Dumbbells

You can increase muscle mass throughout your arms by following a strict dumbbell training regimen. Training with free weights places great stress on your muscles during the full exercise range of motion. This heavy workload promotes hypertrophy, or muscle growth, in the affected muscles. Target the triceps, biceps and forearm muscle groups with dumbbell exercises to develop bigger, more impressive arms. Check with your doctor before starting a resistance training regimen.

Step 1

Pack muscle mass onto your upper arms with dumbbell kickbacks. Position your right hand and knee on a flat bench to support yourself, keeping your back straight. Grasp a dumbbell with your left hand. Position your left upper arm parallel to the bench. Extend your left elbow until your arm is straight. Hold the peak contraction for a moment. Slowly bend your left elbow until your lower arm is perpendicular to the floor. Repeat movement with right arm. Do four sets of eight repetitions to build muscle mass, adding 5 pounds after each completed set to increase hypertrophy and break through muscle-gaining plateaus. Rest 60 seconds between sets.

Step 2

Increase muscle mass in the upper arm area with decline dumbbell triceps extensions. Grasp two dumbbells and lie on a decline bench. Position dumbbells shoulder-width apart, keeping your palms facing in and arms perpendicular to the floor. Bring the dumbbells down until your thumbs are by your ears and upper arms are perpendicular to the bench. Extend your elbows, holding the peak contraction for a moment. Bend your elbows. Do four set of eight reps, adding 5 pounds after each completed set. Rest 60 seconds between sets.

Step 3

Perform dumbbell curls to develop bigger upper arms. Grasp two dumbbells and stand up straight, moving your arms to your sides. Position weights so your palms face inward. Curl one dumbbell by bending your elbow, keeping your upper arm stationary. Rotate your forearm outward as you curl to place emphasis on your biceps, continuing movement until your forearm is perpendicular to the floor. Lower weight to the starting position and repeat movement with alternate dumbbell. Do four sets of eight reps, resting 60 seconds between sets. Again, add 5 pounds after each completed set.

Step 4

Do dumbbell hammer curls to get bigger forearms. Grasp two dumbbells, positioning weights to your sides. Position your palms to face inward. Slowly raise one dumbbell, avoiding any twisting of your forearm to place emphasis on the forearm muscles. Continue movement until your forearm is perpendicular to the floor. Return weight to the starting position. Repeat movement with opposite arm. Do four sets of eight reps, adding 5 pounds after each completed set. Rest 60 seconds between sets.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.