Bigger Arms Workout (Dumbbells Only)

– What's up, elite Thenxathletes it's Chris Heria.

Welcome to another video of OFFICIALTHENX, with today's routine, I'm gonna show you how to get bigger arms withjust a set of dumbbells.

(upbeat music) Now if you want bigger arms, then you wanna make sure thatyou're increasing volume.

Whether it's adding additional sets or increasing the amountof reps in your routine or gradually increasing theapplied weight over time, you're gonna need to be stimulating the muscles in your arms consistently along with proper nutrition.

Eating enough calories and protein to fuel your muscle growth.

If you guys wanna checkout some of the stuff I like to eat to stay fit, then go ahead and visit my vlog channel.

There I've made some videos on what I like to eat to stayfit on my training days.

Now, aside from increasingvolume, and the proper nutrition, to really see your arms getbigger and develop more mass, you need to be constantly working on developing the musclesthat make up your arm.

That's gonna be your shoulder, your bicep, tricep, and your forearms.

And we've done many videos before showing you the breakdownof each muscle group and how to properly develop them.

If you're trying to workout a specific muscle group, you need to make surethat you're targeting all aspects of that muscle group.

For example, if you'retraining your shoulders, you need to make sure thatyou're not just training your frontal delt, but your frontal, medial, and rear delt.

And the same goes for your entire arm.

If you really wanna build bigger, fuller, and more complete aesthetic arms.

And that's why I specifically designed today's workout routine to break down each muscle group in yourarms, from your shoulder, bicep, tricep, and your forearm.

Well, before we get intothis workout routine, I also want to add thatthe proper muscle recovery and the proper sleep is also just as important for building muscle.

As I mentioned in oneof our previous videos, The Best Home Chest Workout, muscle is developed whenyou tear your muscle fibers during intense training, feed it protein, and allow your musclesto repair as you rest, growing back thicker andstronger muscle fibers.

So let's get right intothis workout routine.

We're gonna be doingthis routine together.

All you're gonna need isjust a set of dumbbells.

And I've broken down this workout routine, starting off with our forearms to warm up.

We're really gonna pump upour forearms at the beginning because all the other exercises, just by holding a dumbbell alone, is gonna be working yourforearms indirectly.

Then we're gonna start the real routine, we're gonna move intobiceps, then triceps, and then shoulders, and thenwe're gonna finish it off with exercises that are gonna require all the muscles in yourarms to work together.

Increasing the blood flowthroughout your whole entire arm, allowing you to reach that full pump, developing, not justbigger, but stronger arms.

So if you guys are ready to getthis workout routine started let's do this together.

We're gonna begin with wrist curls.

You can start with alight set of dumbbells.

Let's go for 20.

(upbeat music) – [Woman] Heria Music.

– All right, now we'regonna do the same thing, but we're gonna have our hands supinated.

Let's go for 20.

(energizing music) – [Woman] Heria Music.

– All right.

(sighs) Next we're gonna move in to farmer walks.

This is a great exercise for your grip, but it also engages your entire arm, so the heavier you go, the more you're gonna bechallenging your grip, and the more you're gonnabe working on your forearm as well as the rest of your arm.

Let's go for 40 seconds.

(upbeat music) – [Woman] Heria Music.

– (sighs) All right, so I'mgonna go ahead and do this for two more rounds.

That's gonna complete this little warm up.

So, if you need to, pause the video, complete this warm up two more times, and then let's get this workout started.

The first exercise isgonna be cross curls.

Use a weight that's gonna challenge you, but you're still gonna be able to complete the required amount of reps.

All right, let's go for 20.

We're gonna have ourhands slightly forward so that we're really engaging our biceps right from the start.

We're gonna curl up toone shoulder, back down.

(upbeat music) Definitely wanna make surethat you're engaging your core.

Tightening your core, and breathing properly is gonna allow you to performthis movement even better.

All right, cross curls.

A great exercise for your biceps, and if you were having yourhands in front of your body, then you would've felt thatemphasis on your biceps way more, making this exercise way harder, but also way more effective.

So we're gonna go forisometric bicep curls.

So we're gonna start bythe peak of the bicep curl, we're gonna allow our arm to go all the way down full extension, and then we're gonna come right back up.

That's gonna be one rep.

Let's go for 10.

(upbeat music) – [Woman] Heria Music.

– All right, let's switch up the arms.

All right.

So if you just tried that movement, you can really feel that having your arm resting against a surface is gonna demand all the effortto perform this bicep curl strictly from your bicep, versus just curling from up here.

Sometimes you're gonnabe helping a little bit with either momentum, yourshoulder, or even your tricep.

We're gonna go aheadand move on to triceps.

The next exercise we have isgonna be tricep kick backs.

We're gonna go for 12 reps.

Let's get it.

(energizing music) All right.

I'm gonna pick up some heavier weight.

We're gonna go foroverheat tricep extensions.

Allow the dumbbell to slowly lower down, keeping your elbows up.

Bring it back up.

We're gonna go for 12.

(intense music) All right.

(pants) Now we're gonna startmoving into shoulders.

This next exercise is gonnaengage a bit of your triceps, but mainly your rear delt.

We're gonna be doing dumbbell skies.

Let's go for 12 reps.

All right, start with yourfeel shoulder width apart, engage your core, engageyour shoulders, up.

And we're gonna go down.

Keep your back flat.

All right, we're gonna swing back, right here.

12 times.

(intense music) (sighs) All right.

We're gonna be going forhammer press 10 times.

Let's get it.

Remember, feet shoulder width apart, firmly planted on the ground.

Squeeze your hands, engage your shoulders and your core, look forward.

We're gonna curl up to a hammer curl, up to a military press.

(upbeat music) – [Woman] Heria Music.

– All right.

Now it's really important thatyou're engaging your core.

Try not to swing whileyou're doing that movement, to really make this exercise effective.

Next, we're gonna be movingon to lateral raises, which are gonna be buildingour side medial delts, which gives you yourroundness of your shoulder.

And the bigger your shoulders are, the bigger your arms will actually look.

Let's get these lateral raises.

(upbeat music) – [Woman] Heria Music.

– Woo, all right.

We have two more exercises to go.

We're gonna be working on ourrear delts with this next one.

Reverse flyes.

Let's go for 10.

Feet shoulder width apart.

Core tight.

Shoulders back.

We're gonna lean forwardwith our backs straight.

Right here, we're gonnacome all the way out in a reverse fly.

(intense music) Woo, all right, we areon to our last exercise.

This is gonna hit all our arms.

We're gonna be going for upright rows.

And I know some people onlinedon't like this exercise, but in my opinion, anyexercise or movement that you're not doing, is where you're gonnafind your weaknesses.

So you need to trainevery angle and position, of course with perfect form so that you're never risking injury, and so that you're able to do the routines that nobody else can.

So let's get right intothese upright rows.

Now for this movement, I like to have a slight lean forward with my back straight, just so it gives me agreater range of motion when I pull my arms up.

Let's go for 10.

(upbeat music) – [Woman] Heria Music.

– All right.

That's gonna be round one of this routine to build bigger arms with dumbbells only.

So we have two more rounds to go for a total of three rounds to complete this workout routine.

If you enjoyed this workout routine, then definitely smash that like button.

Share this video witha friend that's trying to get big arms with dumbbellsonly, and comment down below.

Let me know what you wantthe next video to be about, and subscribe if you haven't already, because we post every Sunday, 8:00 p.


USA Eastern Time.

And if you comment within the first 30 minutes of any upload, you always have a chance towin some free Thenx gear.

And for more workouts, andworkout programs just like this, getting you in the bestshape of your life, then sign up right now to thenx.


Become a member to get full access to all our workoutprograms, technique guides, and daily workouts.

And make sure you download the Thenx app on the App Store or Google Play store to take our workout programswith you everywhere, and join the millionsof other Thenx athletes around the world, changingtheir lives, today.

Be sure to stop by thenx.

com/shop to pick up some Thenx apparelor some fitness equipment you'll find helpful during your training.

Like some resistance bands, parallel bars, weight vests, weightbelts, and so much more.

And if you're looking for morecontent throughout the week, then make sure you'refollowing me on Instagram, Chris Heria, and subscribeto me on my YouTube channel, YouTube.


And if you're enjoyingthe music on the channel, then definitely make sure that you're following me on SoundCloud.

As soon as I reach 10K followers, I'm gonna be releasing all the music that you hear on the videos.

So with that said, thank youguys so much for watching.

I will see you guys Thursday, 2:00 p.


on my vlog channel, but right here, I'll see you next Sunday, 8:00 p.


USA Eastern time.

Mad love, peace out.

♪ Listen right here, lil mama with the back ♪ ♪ The way I make you feellike you just got the bag ♪ ♪ The Bennie and that coochieyou know that I have ♪ ♪ I ain't tryin' brag ♪ ♪ I ain't tryin' brag ♪ ♪ I'm a bit patient ♪ ♪ But it don't come when he want to ♪ (upbeat music).

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