This arms workout with dumbbells is designed to pump up your biceps, triceps and forearms – and you can do it from your own front room.
The fastest way to build bigger arms at home or in the gym isn’t to simply grab your best adjustable dumbbell and crank out as many biceps curls as you can. To increase the size and strength of your arms you need to work your biceps and triceps from a variety of angles (we’ve summarised the anatomy of both muscle groups at the bottom of this page).
In this session, the concentration curl isolates your biceps; the hammer curl changes your grip and challenges your forearms; and the final biceps move in our arms workout with dumbbells, the Zottman curl, targets your biceps in the lifting phase and your forearms in the lowering phase.
Between biceps moves you’re going to perform three triceps moves, including the kickback and single-arm extension. These are crucial, because they allow your biceps to recover, while building strength and size in the back of your upper arms. In fact, your triceps make up two-thirds of your upper-arm mass, so working these muscles is paramount if you want sleeve-stretching guns.
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Here’s how to do the workout
- Complete 3 sets of 10-12 reps for each of the following dumbbell exercises
- Rest for 60 seconds between each exercise
- Diamond push-up
- Hammer curl
- Dumbbell concentration curl
- Dumbbell triceps kickback
- Zottman curl
- Dumbbell single-arm triceps extension
1. Diamond push-up
| Reps | 12-15 |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: The diamond push-up emphasizes the triceps to a greater extent than the traditional push-up. You’ll also feel it in your delts, as the movements strengthens and stabilizes the shoulder joints. The narrow hand placement increases instability, too, which forces your trunk muscles to work hard, including the rectus abdominis and obliques.
How to do it:
- Assume a push-up position, holding your body in a straight line from your head to your heels
- Bring your thumbs and index fingers together so that they form a diamond shape underneath your chest
- Lower with control, keeping your elbows pointing back rather than to the sides
- Press back up and repeat
Technique tips:
- Avoid flaring your elbows out to the sides, as that can place more stress on the shoulders
- Distribute your weight evenly between your hands to avoid excessive stress on the wrists
- Engage your core throughout the exercise to stabilize your body and protect your lower back – it can help to imagine pulling your belly button towards your spine to activate your core muscles effectively
2. Hammer curl
| Reps | 12-15 |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: While they work the biceps effectively, hammer curls also place greater emphasis on the brachialis muscle – which lies underneath the biceps – than conventional curls. That means improved grip strength and forearms fit for a farmer.
How to do it:
- Stand with your back straight, your shoulders back and your core braced
- Grip the dumbbells with palms facing inwards and tuck your elbows into your sides
- Curl the weight without rotating your wrists and make sure you keep your elbows tucked in
- Avoid rocking back and forth to keep the tension in your biceps
Technique tips:
- Keep your shoulders back and avoid leaning back or using momentum to lift the dumbbells
- Focus on isolating the biceps and forearms by minimizing involvement of the shoulders and back muscles
- Exhale as you lift the dumbbells, contracting your biceps
- Inhale as you slowly lower the weights back down to the starting position
3. Dumbbell concentration curl
| Reps | 12-15 |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: Concentration curls isolate and target the biceps brachii muscle, helping to develop that ‘peak’ appearance in the biceps.
How to do it:
- Sit down and rest your right elbow just inside your right knee
- Rest your free hand on your opposite knee but don’t press down on it to aid the move
- Keep your upper body still and curl the dumbbell up to your chest
- Squeeze your bicep at the top of the move, then lower with control
Technique tips:
- Ensure your elbow remains stable against your thigh throughout the movement to prevent swinging
- Lower the weight slowly and with control, feeling the tension on the biceps as you resist gravity during the lowering phase
- Emphasize the peak contraction in the biceps at the top of the movement by squeezing the muscle for a moment before lowering the weight
4. Dumbbell triceps kickback
| Reps | 12-15 |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: Not only is this an effective triceps-builder worthy of its place in our arms workout with dumbbells, but the contraction at the top of the kickback also helps improve lockout strength, which is beneficial for exercises like the bench press and overhead press.
How to do it:
- Bend forward at the hips and keep your back in its natural arch
- Start with your elbows bent at 90 degrees
- Straighten your arms behind you, while keeping your upper arms as still as possible
- Keep your core braced throughout the move to maintain a neutral arch in your spine
Technique tips:
- Focus on maintaining a stable elbow position to isolate the triceps effectively
- Keep your elbows stationary and ensure the movement comes from the elbow joint
- Aim for a full range of motion by fully extending your arms backward, feeling a stretch in the triceps
5. Zottman curl
| Reps | 12-15 |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: By incorporating both the standard bicep curl and the reverse curl in one fluid motion, the Zottman curl engages not only your biceps but also your forearms and grip strength, making it an all-in-one exercise perfect for any arms workout with dumbbells.
How to do it:
- Stand holding dumbbells by your sides, with palms facing forward
- As you lift the weight, keep your elbows tucked into your sides
- At the top of the move, rotate your wrists and lower the dumbbells with reverse grip to shift the emphasis onto your forearms
Technique tips:
- Avoid using momentum to swing the weights up. Focus on controlled movements throughout the exercise
- Keep your elbows close to your body and avoid letting them flare out during the curling motion
- Ensure that your wrists are straight and not bent excessively during the movement
6. Dumbbell single-arm triceps extension
| Reps | 12-15 |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: By working one arm at a time, you can address any strength imbalances between your arms. This can help prevent one arm from compensating for the other during bilateral exercises. In addition, performing the exercise unilaterally challenges your core muscles and stabilizers to a greater extent.
How to do it:
- Stand with your torso upright and one dumbbell held above your head with your arm straight
- Lower the weight slowly by pivoting at the elbow and keeping your upper arm still
- Keep your body upright throughout the move and brace your abs for stability
Technique tips:
- Lower the dumbbell until your forearm is parallel to the floor or slightly below, feeling a stretch in your triceps
- Your forearm should move back while your upper arm remains stationary
- Ensure a full range of motion without compromising form. Avoid excessive arching of the back or flaring of the elbow
Anatomy of the biceps
The biceps brachii, commonly known as the biceps, consists of two heads: the long head and the short head. The long head runs along the top of the arm and originates from the shoulder blade. The short head originates from the scapula. Both heads of the biceps converge to form a single muscle ‘belly’ which inserts into the radius bone in the forearm. The primary function of the biceps is elbow flexion, which means it is responsible for bending the arm at the elbow. The biceps also play a role in forearm supination, which is the movement that allows you to turn your palm upward.
Anatomy of the triceps
The triceps brachii, made up of three heads – the long, lateral, and medial – pack a punch when it comes to arm strength and aesthetics. The long head originates from the shoulder blade, working in synergy with the lateral and medial heads, originating from the humerus, to create that desirable triceps horseshoe definition. These muscles aren’t just for show; they’re essential for actions like elbow extension and stabilizing the shoulder during pushing movements, laying the foundation for a robust upper body.
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