like Thomas Jones must be able to protect the ball at all costs. Keeping the ball in your possession is no small feat, especially when some linemen outweigh you by 100 pounds. Strengthen your arms to develop power on the field, whether it is through a stiff arm or a pass protection movement.
This Dumbbell Bicep and Tricep Dropset Circuit is perfect for running backs working to build muscle
in the biceps and triceps so they can keep the ball in their possession.
Dumbbell Bicep/Tricep Dropset Circuit
:Sets/Reps: 3x circuit
with 90 seconds of rest
Dumbbell Alternating Bicep Curls
:- Stand in athletic stance, holding dumbbells in each hand- Bring weight up while engaging bicep- Alternate arms during curlsSets/Reps: 1x6 reps each arm, drop weight 25% between each set
Dumbbell Reverse Curls
:- Stand in athletic stance, holding dumbbells at side, with palms facing down- With upper arms stationary, curl weights while contracting the bicep- Curl dumbbells to shoulder levelSets/Reps: 1x6 each arm
Dumbbell Overhead Tricep Extension
:- Stand in athletic stance- With dumbbell in hand, extend arm out to side, parallel to ground- Straighten arm, lift dumbbell overhead, Sets/Reps: 1x8 reps each arm, drop weight 25% between each set
Tricep Dips,/h2>:- With hands on bench, extend body forward - Engage triceps by lowering and lifting body weight Sets/Reps: 1x15-20
For similar exercises, check out: Thomas Jones' "Man Exercise" for Bigger Biceps and Triceps