Biceps & Triceps Dumbbell Workout

Gym | Single Workout | Beginner: 4 exercises

This challenging workout is designed to give your arms an intense pump and is great for building both biceps and triceps. The session focuses on dumbbell exercises, which are effective in isolating and targeting specific arm muscles. The workout begins with dumbbell incline curls. Set the bench to a 45-degree incline and perform the curls to hit the biceps from a different angle. Next, move to dumbbell one arm kickbacks, an effective exercise for toning and strengthening the triceps. Following this, the workout includes the classic dumbbell concentration curls, perfect for isolating the biceps and building muscle definition.

To target the triceps, the routine concludes with dumbbell one arm triceps extensions. Remember to keep your core engaged and maintain proper form throughout each exercise for optimal results. By gradually increasing the weight and decreasing the repetitions as you progress through the sets, you'll challenge your muscles and encourage growth. It's important to maintain a controlled and deliberate pace through each repetition, focusing on the mind-muscle connection for maximum benefit. As always, ensure you warm up properly and stay hydrated during the workout.

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  • #Exercise / Sets
    1Dumbbell Incline Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Incline Curl
    2Dumbbell One Arm Kickback4 sets • 15, 12, 10 and 10 reps
    Dumbbell One Arm Kickback
    3Dumbbell Concentration Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Concentration Curl
    4Dumbbell One Arm Triceps Extension (R)4 sets • 15, 12, 10 and 10 reps
    Dumbbell One Arm Triceps Extension (R)
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