A Better Way to Bigger Biceps | Fitbie

Biceps Exercises for Bigger Arms

A Better Way to Bigger Biceps

Use this cutting-edge workout to add inches to your arms

Alternating Dumbbell Bench Press

  1. Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest so that they're nearly touching. Your palms should be facing out, but turned slightly inward. Before you begin, pull your shoulder blades down and together, and hold them as tight as you can throughout the entire exercise.
  2. Without changing the angle of your hands, lower the left dumbbell to the side of your chest. Pause, then press the weight back up to the starting position as quickly as you can. Repeat the movement with your right arm and continue alternating. 
  • 2-3
  • 8-10

This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Chest, Core, Triceps

  • Man laying on a bench holding dumbbells above his shoulders
  • Man laying on a bench holding one dumbbell above his shoulder

  • Step 1

  • Step 2

  • Video

    Exercise Video

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