Grow your guns from home with six dumbbell exercises to pump up your biceps, triceps and forearms.

The fastest way to build big arms isn’t to crank out as many biceps curls as you can. True, that type of move is included in this workout, but it’s only one part of the puzzle. To increase the size and strength of your arms you need to work your biceps from a variety of different angles.

The concentration curl isolates your biceps and allows you to lift a heavy weight. The hammer curl changes your grip and challenges your forearms. The final biceps move, the Zottman curl, targets your biceps in the lifting phase and your forearms in the lowering phase. 

Between biceps moves you perform three triceps moves. These are crucial because they allow your biceps to recover and they also build strength and size on 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 to t-shirt-stretching guns.

Build Bigger Arms With Just One Pair Of Dumbbells – Men's Fitness UK

1. Diamond Press-Up

Reps: 12-15
Rest:
 60 secs
Sets: 3

  • Assume a press-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.

Build Bigger Arms With Just One Pair Of Dumbbells – Men's Fitness UK

2. Concentration Curl

Reps: 10-12
Rest: 60 secs
Sets:
3

  • 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.

Build Bigger Arms With Just One Pair Of Dumbbells – Men's Fitness UK

3. Triceps Kickback

Reps: 10-12
Rest: 60 secs
Sets:
3

  • Bend forwards 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.

Build Bigger Arms With Just One Pair Of Dumbbells – Men's Fitness UK

4. Hammer Curl

Reps: 10-12
Rest: 60 secs
Sets:
3

  • 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.

Build Bigger Arms With Just One Pair Of Dumbbells – Men's Fitness UK

5. Zottman Curl

Reps: 10-12
Rest: 60 secs
Sets:
3

  • Stand holding dumbbells by your sides, with palms facing forwards.
  • 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.

Build Bigger Arms With Just One Pair Of Dumbbells – Men's Fitness UK

6. Single-Arm Triceps Extension

Reps: 10-12
Rest: 60 secs
Sets:
3

  • 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.