Want Bigger Arms? Try This Ultimate Dumbbell Workout for Biceps and Triceps!

Gym | Single Workout | Beginner: 4 exercises

Unleash the full potential of your arm muscles with this highly effective dumbbell workout focused on building strength and definition in both your biceps and triceps. This workout consists of four exercises, all performed with dumbbells, ensuring maximum muscle engagement and growth. Dive into this routine to sculpt and tone your arms like never before, performing 4 sets of 12 reps for each exercise. Let's explore each exercise in detail:

Start with the Dumbbell Standing Biceps Curl, an excellent movement for isolating and targeting the biceps. Stand tall with a dumbbell in each hand, palms facing forward. Curl the weights towards your shoulders by flexing your elbows, ensuring you keep your upper arms stationary. Slowly lower the dumbbells back to the starting position to complete one rep. Repeat for a total of 4 sets of 12 reps.

Next up is the Dumbbell Lying Triceps Extension. Lie flat on a bench with a dumbbell in each hand, arms extended straight above your chest. Lower the dumbbells by bending your elbows until they're close to your forehead, then return to the starting position by extending your arms. This exercise effectively targets the triceps, ensuring a complete arm workout with 4 sets of 12 reps.

Continue to the Dumbbell Incline Alternate Hammer Curl. Sit on an incline bench with a dumbbell in each hand, palms facing towards your body. Curl one dumbbell towards your shoulder while keeping the other arm stationary, then alternate the movement with the other arm. This alternating motion adds intensity and targets both heads of the biceps, making it an essential part of the routine. Complete 4 sets of 12 reps per arm.

Finalize your arm workout with the Dumbbell Kickback. Stand with a slight bend in your knees, and lean forward slightly. Hold a dumbbell in each hand, palms facing inwards, with your upper arms parallel to the floor and your elbows bent at a 90-degree angle. Extend your arms backward, straightening your elbows, then return to the starting position. This exercise isolates the triceps, providing a solid finishing touch to your arm training. Perform 4 sets of 12 reps.

By following this comprehensive dumbbell arm workout, you'll effectively engage both your biceps and triceps, promoting muscle growth and definition. Incorporate this routine into your fitness regimen to see noticeable improvements in arm strength and aesthetics.

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  • #Exercise / Sets
    1Dumbbell Standing Biceps Curl4 sets • 12 reps
    Dumbbell Standing Biceps Curl
    2Dumbbell Lying Triceps Extension4 sets • 12 reps
    Dumbbell Lying Triceps Extension
    3Dumbbell Incline Alternate Hammer Curl4 sets • 12 reps
    Dumbbell Incline Alternate Hammer Curl
    4Dumbbell Kickback4 sets • 12 reps
    Dumbbell Kickback
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