Dumbbell workouts

Dumbbell arm workout

6 exercises 18 sets about 40 min a pair of dumbbells and a bench

Biceps and triceps in alternation: while one works, the other rests, so the session moves quickly. The triceps are the larger of the two, about two thirds of the upper arm, and get equal time here.

Dumbbells make each side carry its own weight, so a stronger arm or leg cannot cover for the other, and they travel through a longer range than a bar allows.

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The workout

  1. Dumbbell Curl3 × 10Turn your palms up as you curl and keep your upper arms still.90 s rest
  2. Overhead Triceps Extension3 × 10One dumbbell held in both hands behind your head. Keep the elbows pointing forward and extend fully.90 s rest
  3. Hammer Curl3 × 12Palms face each other the whole way. Curl to shoulder height without swinging.60 s rest
  4. Triceps Kickback3 × 12Upper arm parallel to the floor and still. Straighten the elbow fully and pause before lowering.60 s rest
  5. Incline Dumbbell Curl3 × 12Sit back on an incline bench with your arms hanging behind you, and curl from that stretched position.60 s rest
  6. Bench Dip3 × 12Hands on the bench behind you, legs out in front. Bend the elbows straight back to 90 degrees and press up.90 s rest

Muscles worked

TrapsShouldersChestBicepsForearmsObliquesAbsAbsAbsAbsQuadsAdductorsCalvesTrapsShouldersChestBicepsForearmsObliquesAbsAbsAbsAbsQuadsAdductorsCalves
Front
TrapsShouldersUpper backLatsLower backTricepsForearmsGlutesHamstringsCalvesTrapsShouldersUpper backLatsLower backTricepsForearmsGlutesHamstringsCalves
Back
  • Triceps9
  • Biceps9
  • Forearms4.5
  • Chest1.5
  • Shoulders1.5

Sets per muscle. A muscle that only assists in an exercise counts half.

How to run it

Before the first exercise, do two lighter sets of it: one at about half your working weight and one at three quarters. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.

Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. Dumbbells go up in big steps. When the next pair is too heavy, add a rep to every set first, and move up once you are two or three reps over the target.

Once a week on top of your normal training, or twice if arms are what you most want to grow. The day after a heavy back or chest session is the wrong day for it.

In myreplog

  1. It is already set up. These 6 exercises arrive in your account as a program, with the sets and reps above.
  2. Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
  3. Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
  4. See what you trained. The session ends with this muscle map, drawn from the sets you actually did.

Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.

Questions

How long does this arm workout take?

About 40 minutes. That is 18 working sets with the rests listed next to each exercise, plus five minutes to warm up.

What muscles does it work?

Mostly the triceps, biceps and forearms. The chest and shoulders assist. The map on this page shades each muscle by the number of sets that reach it.

What equipment do I need?

A pair of dumbbells and a bench.

How often should I train arms?

Two or three times a week counting indirect work. Rows and pull-ups already train the biceps and presses train the triceps, so one direct arm session on top is usually enough.

Biceps or triceps for bigger arms?

Both, but the triceps make up roughly two thirds of the upper arm, so they matter more for size than most people expect.

More dumbbell workouts

Dumbbell Full Body Workout7 exercises · 55 min Dumbbell Upper Body Workout7 exercises · 55 min Dumbbell Leg Day6 exercises · 50 min Dumbbell Push Day6 exercises · 45 min Dumbbell Pull Day7 exercises · 55 min Dumbbell Chest and Triceps Workout6 exercises · 45 min Dumbbell Back and Biceps Workout6 exercises · 45 min Dumbbell Shoulders and Arms Workout7 exercises · 50 min Dumbbell Chest Workout5 exercises · 40 min Dumbbell Back Workout6 exercises · 45 min Dumbbell Shoulder Workout6 exercises · 45 min Dumbbell Glute Workout5 exercises · 40 min Dumbbell Ab Workout6 exercises · 30 min
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