Many beginners are sure that home workouts do not allow you to pump up your arms, that is, they consider going to the gym a must. This misconception is due to a lack of awareness about working with sports equipment such as dumbbells. A correctly designed program and without visiting the gym allows you to pump your biceps well. The main thing is to approach the issue with knowledge of the case.
Dumbbells are a basic multifunctional projectile that is immediately ready for use, does not take up much space and does not require any additional settings. This sports equipment allows you to pump almost all muscle groups, including arms, and you can work with it not only in the gym, but also at home.
The biceps is a biceps muscle responsible for turning the wrist and flexing the arms. Triceps is a triceps muscle that is responsible for the extension of the upper limbs. Visually, the volume of the arms is 70% dependent on the triceps and 30% on the biceps. To pump these muscle groups, it is enough to understand the basic principles of their training and what exercises help to achieve the goal. This will help you plan the right training program.
Muscles begin to grow exclusively in a state of stress. It is necessary to shock the muscles, but only in such a way that the classes take place as safely as possible. If precautions are not followed, there is a risk of injury. To avoid such adverse effects, you must adhere to the following rules:
- Always start your workout with a warm-up. Stretching increases the elasticity of the muscle and reduces the likelihood of injury. In addition, the first approach after a warm-up is recommended to be done not with full working weights, but with half
- Practice at the right frequency. To avoid overtraining, it should be borne in mind that the biceps and triceps are also involved in other exercises on the shoulder girdle, chest and back. The optimal frequency for muscle training is once every 4-7 days. If you exercise more often, the muscles will get overworked. The number of approaches should vary from 3 to 4 times with 8-12 repetitions in each.
- Do basic exercises. It is necessary to start pumping the muscles of the arms with dumbbells from mastering and performing basic movements. This is especially true for the first months of training.
- Perform the training technically correctly. If you do not follow the correct movements, it is impossible to achieve muscle contraction and stretching. Without this aspect, the muscles do not develop and are not pumped.
- Dedicate a separate day to hands-on activities. This will allow the biceps and triceps to grow much faster and more intensely. Splits on opposite muscles (biceps-triceps) allow you to get the effect of stretching and contraction. This training method is the most effective.
Having familiarized yourself with the main rules, you can go directly to the exercises.
The best exercises with dumbbells for biceps
To achieve rapid progress and a good result, you need to focus exclusively on the best movements with dumbbells.
They are carried out according to the following scheme:
- The legs are placed shoulder-width apart, and the elbows are kept near the body, and not taken to the sides.
- On inhalation, the arms are bent at the elbow joints, and on exhalation, they are unbent.
- Be sure to linger for a second when the muscles are maximally contracted, but do not press the dumbbells to the shoulders.
Do not allow sudden movements or bend the hands.
Curls with dumbbells for biceps should be done first in the training. You can perform the exercise both alternately and simultaneously. You need to decide on the load yourself. The main thing is to prevent excessive rocking and jerking of the body.
Technique:
- Sit on a bench or other similar device.
- Rest on the inside of the thigh with the elbow.
- Bend and bring the arm to the chest.
- No body movements. They work only by hand.
- The arm is raised with an exhalation, and lowered with an inhalation.
- Do not allow sudden movements. All concentration is solely on the exercise.
Such lifts are good at exploding muscles.
Technique:
- The bench is set at an acute angle. If there is no such device, a similar position, putting something under the lower back, is taken on a regular chair.
- Bend the arm in such a way that the movement takes place exclusively in the elbow joint.
- Without any delay at the extreme point, the hand is immediately lowered.
- With inhalation, bending is done, and with exhalation, extension is done.
This exercise allows you to stretch the muscles well, which contributes to better pumping of the biceps, so after it there is a sharp influx of blood. Lifts are done on each hand in turn.
Technique:
- Dumbbells are taken with a neutral grip.
- The projectile, avoiding jerks and swings, is raised.
- Hands should be held along the body.
- At the highest point, they linger for a second.
- It is important to monitor the evenness of breathing and keep the right pace.
This exercise works the brachialis. This muscle is located under both heads of the biceps, giving them more volume.
The best exercises with dumbbells for triceps
The movements below are great for pumping arm muscles outside the gym.
It is carried out according to the following scheme:
- They take dumbbells in their hands and lie down either on the floor or on a bench, that is, a stable horizontal surface.
- Squeeze out and deploy projectiles in parallel.
- Hands are lowered along the body to the lower part of the chest or upper abdomen with inhalation. Elbows should not be moved to the side.
- Be sure to ensure that the hands are perpendicular to the plane of the floor, and the elbows move exclusively next to the body.
- No delays. Dumbbells immediately squeeze and exhale air from the lungs.
This exercise is a classic for working out the triceps. It requires careful execution and complete control over every movement made. Thanks to such presses, the triceps becomes more prominent, and, most importantly, increases in volume.
It is done using the following technique:
- They take a comfortable lying position, when the main emphasis falls on the legs. It is most convenient to do the bench press on a bench or other surface that allows you to take the correct emphasis.
- Squeeze projectiles in front of the face. Dumbbells are slowly lowered along the sides of the head to the level of the forehead and inhale the air.
- Arms up to the elbows should be perpendicular to the floor surface.
- Unbend the arm with an exhalation.
- All work should be carried out only thanks to the movements of the elbows and the effort of the triceps.
The exercise can be performed simultaneously on both hands or separately on each. Everyone chooses the best option for himself. Such a bench press gives the hands an aesthetic appeal.
To do this exercise, you must adhere to the following technique:
- Dumbbells are held perpendicular to the floor above the head.
- The projectile is lowered behind the head and brought to the level of the cervical vertebrae, thereby stretching the triceps.
- You can't move your elbows. They must remain motionless.
Similar to the previous exercise, this bench press is done either simultaneously or separately. The latter option is considered more preferable.
An example of an effective dumbbell training program
The starting point when compiling your own training program is that the biceps and triceps are best pumped on different days. The best option for each exercise is as follows:
| EXERCISES | APPROACHES | REPEATS | REST |
|---|---|---|---|
| Standing dumbbell raise | 3-4 | 8-12 | 1,5-2 |
| Dumbbell bench press | 3-4 | 8-12 | 1,5-2 |
| Concentrated Lifts | 3 | 10-14 | 1,5 |
| 3-4 | 10-12 | 1,5 | |
| Incline bench lifts | 3 | 8-12 | 1,5 |
| Bent over arm extension | 3 | 8-10 | 1,5 |
| 3-4 | 10-12 | 1,5 | |
| 3-4 | 10-12 | 1,5 |
It is not necessary to follow the given order. The main thing to remember is that basic exercises should always be performed first. Of course, we must not forget that you can go directly to the training only after a good warm-up.
