Video Title: THE BEST BICEPS & TRICEPS WORKOUT FOR BIGGER ARMS (DUMBBELL ONLY)
Channel: Obi Vincent
Speakers: Obi Vincent
Duration: 00:15:17
Introduction
This video demonstrates a dumbbell-only biceps and triceps workout suitable for home training. The workout focuses on intensity and progressive overload, emphasizing slow tempos and controlled movements to maximize muscle engagement.
Key Takeaways
Bicep Curl Variations: The video details standard bicep curls, incorporating a "brutal twist" and a "pinky twist" to enhance bicep engagement and tension. Emphasis is placed on controlled movements and maintaining tension throughout the exercise.
Tricep Exercises: The routine includes dumbbell tricep push-ups (narrow grip), single-arm tricep extensions, and dumbbell wall extensions. The speaker stresses focusing on tricep engagement and controlling the tempo for optimal results.
Hammer Curls: This exercise is presented as particularly challenging due to the constant tension maintained on both biceps throughout the movement. Techniques for adjusting tempo and resistance are discussed.
Progressive Overload: The video highlights the importance of progressive overload, suggesting ways to increase the difficulty of the exercises using tempo control, even with lighter dumbbells.
Form over Weight: The speaker consistently stresses proper form and controlled movements over lifting heavier weights, emphasizing that even with lighter weights, the exercises can be highly effective if performed correctly.
