Grow Your Arms With This Dumbbell Biceps Builder

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Here’s what we have for you today: 

• A dumbbell training program to build bigger arms

• Brandon Curry explains the importance of loading split squat lunges from the hips

• Natural bodybuilder Steve Hall reflects on his pro debut 

WORKOUT 

Dumbbell Demolishers

To grow your biceps, you have to incorporate isolation arm movements into your training plan. However, many workout programs overload you with excessive volume, often causing unnecessary soreness without delivering real muscle growth. While barbells are great for building strength, adding dumbbells to your routine allows you to work each biceps individually, promoting balanced development.

That’s why we’ve created a concise yet powerful dumbbell workout plan to add size and definition to your arms. Each exercise targets both biceps heads (long and short), ensuring well-rounded growth. To suit your schedule, equipment, and goals, we’ve also included modifications, progression tips, and expert advice to help you maximize your arm training.

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TRAINING 

Banana Split 

If you want to build lower-body strength and symmetry, you’ll need to incorporate unilateral exercises into your routine. Single-leg movements allow you to target and strengthen your weaker side, aligning it with your dominant leg. This is why 2019 Mr. Olympia Brandon Curry prioritizes split squat lunges to prepare for the 2025 Arnold Classic.

Curry opts for the belt squat machine variation over free weights, as it provides greater stability while effectively isolating the quads and hamstrings. He also emphasizes loading split squats from the hips to minimize strain on the spine. Discover how the former Mr. Olympia is perfecting his lower body training and addressing muscle imbalances on his journey to the 2025 Arnold Classic!

BODYBUILDING 

Hall’s Natural Bodybuilding Debut

After surviving a life-threatening accident in 2010, Steve Hall found the inspiration he needed to become a competitive natural bodybuilder. After a decade of amateur competition, Hall achieved a major milestone in September 2024 by earning his WNBF Pro card in the Netherlands. There, he claimed the middleweight title and secured the overall runner-up position.

The UK native recently stepped onto the professional bodybuilding stage for the first time at a competition organized by the Swiss Natural Bodybuilding and Fitness Federation, a WNBF affiliate, in Zug, Switzerland. He shared every aspect of this experience, from his pre-show meals and personal goals to contest highlights and a candid reflection on finishing in seventh place.

THE DROP SET 

Chalk It Up

💪 Pro Picks: Lifting chalk will improve your grip strength and provide a more comfortable weightlifting experience. Here are the seven best brands for sustained grip. 

📝  Try This: Want to train like a professional bodybuilder? Try out Men’s Open bodybuilder Kuba Cielen’s training split to build more muscle. 

🏋️ How To: The overhead press is a cornerstone movement for shoulder hypertrophy. Here’s how the Z press overhead variation isolates your deltoids for enhanced strength and stability. 

📺 Watch This: Coop from Garage Gym Reviews knows everything there is to know about the best gym equipment. He also knows about some of the worst. And in this video, he breaks down the equipment you should never buy.