320K views · 5.6K reactions | 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 | Facebook

186K views · 4.3K reactions | Mass Building Arms Workout 1) Seated DB Curls - 3 x 8-10 (Every Set, Drop Set) 2) Dual Cable Extensions - 3 x 8-10 (Every Set, Drop Set) 3) Reverse Grip EZ Bar Curls - 3 x 10-12 4) Overhead Machine/DB Extensions - 3 x 10-12 5) Machine/DB Preacher Curls - 3 x 10-12 6) Bench Dips - 3 x AMRAP (90sec Rest Between Sets & 2min Between Exercises, DON’T BE A B*TCH) #biceps #triceps #workout | Ross Dickerson | Facebook

1M views · 151K 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

282K views · 1.1K shares | 5 DB Bicep Exercises You Should Be Doing! #bodybuilding Palms Up Spider Curls Squat Preacher Curls Pausing Hammer Curls Pausing Incline Bench Curls Standing Supinating Curls (Keep Good Form, Focus On Mind To Muscle & Time Under Tension) | Ross Dickerson | Facebook

1.6K reactions · 108 shares | 4 short head bicep exercises to improve your ‘Bicep Gains#workout 1) DB spider curls 2) Wide grip ez bar curls 3) DB single arm preacher curls 4) DB incline curls (wide) These are some great exercises to add into your workouts to help you step up those arms! Cc @dickersonross | Gymm Flexx | Facebook

496K views · 51K reactions | 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 | Facebook