How to Get Ripped Arms With Dumbells

Professional wrestler Hulk Hogan used to brag about his "24-inch Pythons," which was a reference to the circumference of his biceps and triceps muscles. His famously ripped arms helped him body-slam the 500-plus lb. Andre the Giant during Wrestlemania III. Although you may not want arms as big as Hulk Hogan's, it is possible to work out with dumbbells to the point where you can nickname your arms "Thunder" and "Lightning."

Things You'll Need

  • Free-weight dumbbells Bench or chair
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Instructions

    • 1

      Strengthen your biceps by doing isolated curls. Lean against a wall while holding a dumbbell at mid-thigh level, keeping the back of your arm on the wall. Curl the dumbbell up until it touches your shoulder. On the way down, take twice as much time lowering it into position. Do a set of eight, and then switch arms. Use enough weight to where eight repetitions will cause muscle failure.

    • 2

      Begin your triceps strength work by putting one knee on the bench or chair. Use your free arm to balance yourself. Bend your back until it is almost parallel to the floor; align your arm with the dumbbell (which should be the opposite arm as the kneeling leg) the same way. Your elbow should be bent at a 90-degree angle. Straighten out the elbow without moving the upper arm. Once it is straight, lower your arm to the starting position at half the speed it took for you to raise it. One set of eight for each arm should do.

    • 3

      Sit on a chair or weight bench with a dumbbell in your hand to start forearm strengthening. Put your elbow at the edge of your knee, with your forearm parallel to the floor. Slowly let the dumbbell roll to the edge of your fingers, letting your wrist bend as far back as it can without you losing the dumbbell. Curl the weight back into the starting position, and repeat 15 times for each arm.