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Big Biceps & Triceps Gym Workout

Gym | Single Workout | Beginner: 4 exercises

This dumbbell workout is designed to build strength and definition in your arms. The workout consists of four sets of four different exercises aimed at targeting the biceps and triceps.

The first superset includes the Dumbbell Concentration Curl and the Dumbbell One Arm Kickback, which focus on the biceps and triceps respectively. As you perform the Concentration Curl, maintain proper form and control the movement to effectively engage the biceps. Follow this with One Arm Kickbacks, focusing on keeping your upper arm stationary and fully extending the arm behind you to activate the triceps.

The second superset includes the Dumbbell Cross Body Hammer Curl and the Dumbbell One Arm Triceps Extension. The Cross Body Hammer Curl emphasizes the brachialis and brachioradialis, contributing to overall arm development. The One Arm Triceps Extension completes the superset, targeting the triceps with a focus on maintaining strict form and control throughout the movement.

Remember to use a weight that allows you to complete the designated reps with good form, feeling challenged by the last few reps of each set. Rest for 60-90 seconds between sets to optimize muscle recovery and performance. Consistent dedication to this workout will yield increased arm strength and definition.

Preview Workout

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  • #Exercise / Sets
    1Dumbbell Concentration Curl4 sets • 20, 15, 12 and 12 reps
    Dumbbell Concentration Curl
    2Dumbbell One Arm Kickback4 sets • 20, 15, 12 and 12 reps
    Dumbbell One Arm Kickback
    3Dumbbell Cross Body Hammer Curl (Version 2)4 sets • 20, 15, 12 and 12 reps
    Dumbbell Cross Body Hammer Curl (Version 2)
    4Dumbbell One Arm Triceps Extension (R)4 sets • 20, 15, 12 and 12 reps
    Dumbbell One Arm Triceps Extension (R)