Size Building Arms Workout💪 Incline Bench DB Curls - 3 x 8-10 (Every Set, Drop Set) Dual Cable Extensions - 3 x 8-10 (Every Set, Drop Set) Zottman Curls - 3 x 10-12 Single Arm Overhead DB Extensions - 3 x 10-12 Single Arm Cable Curls - 3 x 10-12 DB Skull Crushers - 3 x 10-12 (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #biceps #triceps #workout | Ross Dickerson

1M views · 152K reactions | Grow Those Arms Workout | ‘Dumbbell Only’ #bodybuilding 1) Seated DB Zottman Curls - 4 x 8-10 2) DB Skull Crushers - 4 x 8-10 3) DB Hammer Curls - 4 x 8-10 Each Arm 4) DB Single Arm Overhead Ex - 4 x 8-10 Each Arm 5) Underhand DB Spider Curls - 4 x 10-12 6) Bench Dips - AMRAP • As Many Reps As Possible 90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) | Ross Dickerson | Facebook

6 'DB' Bicep Exercises You Should Be Doing💪#motivation 1) Dead-Stop DB Curls 2) Wall DB Curls 3) DB 21’s 4) Underhand DB Spider Curls 5) Drag Curls 6) Incline Bench DB Curls (It’s Not Always About ‘How Much You Lift’ But More About ‘HOW YOU LIFT’) | Ross Dickerson

7 key cable & DB exercises for ‘Bicep Gains’💪 #bodybuilding | Ross Dickerson