I Built My Biceps and Triceps With This Dumbbell-Only Workout | Fastest Growth
Автор: Daveed Fit
Загружено: 2025-12-18
Просмотров: 239
The only dumbbell arm workout you’ll ever need.
This dumbbell-only arm workout hits every angle of your biceps and triceps using smart supersets — no machines, no cables, no wasted reps. Perfect for muscle growth at home or in the gym.
💪 Workout Structure (Supersets):
Superset 1 – Biceps (Strength + Peak)
• Unilateral Curl — 10 reps each side
• Cross-Body Hammer Curl — 12 reps each side
Superset 2 – Biceps (Full Rotation)
• Zottman Curl — 12 reps
• Slow Negative Curl — 8 reps
Superset 3 – Triceps (Overhead Stretch + Power)
• Overhead Dumbbell Extension — 12 reps
• Tate Press — 12 reps
Superset 4 – Triceps (Isolation Finisher)
• Dumbbell Skull Crushers — 10–12 reps
• Close-Grip Dumbbell Press — 12 reps
🔥 This workout focuses on clean reps, full range of motion, and real muscle tension and not junk volume.
If you’re training arms with dumbbells only, save this workout and try it on your next arm day.
👇 Comment: Which superset hit the hardest?
📲 Online training platform coming soon — train with me directly.
CHAPTERS (VIDEO FLOW)
00:00 Hook + Intro
00:32 Superset 1 — Biceps Strength & Peak
03:47 Superset 2 — Biceps Full Rotation
06:43 Superset 3 — Triceps Overhead Power
08:40 Superset 4 — Triceps Isolation Finisher
10:08 Arm Pump & Outro
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