If you’re looking for an arms workout with dumbbells, this session is designed to pump up your biceps, triceps and forearms – and you can do it from your own front room.

With summer on the horizon, you may be looking to hit your home gym with renewed vigour. The fastest way to build bigger arms at home, though, isn’t to just grab your best adjustable dumbbell and crank out as many biceps curls as you can. True, that type of arms exercise is included in a range of workouts with dumbbells, 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. And 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, including the kickback and single-arm extension. 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 t-shirt-stretching guns.

The arms workouts with dumbbells

One of the best arms workouts with dumbbells, this circuit is designed to help you get bigger arms at home.

Complete 3 sets of 10-12 reps for each of the following dumbbell exercises. Rest for 60 seconds between each exercise.

  1. Diamond Push-Up
  2. Dumbbell Concentration Curl
  3. Dumbbell Triceps Kickback
  4. Hammer Curl with Dumbbells
  5. Dumbbell Zottman Curl
  6. Dumbbell Single-Arm Triceps Extension

man in blue t-shirt and black shorts performing diamond press-up to build bigger arms

1. Diamond Push-Up

Reps: 12-15
Rest: 60 secs
Sets: 3

  • Assume a push-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.

man performing dumbbell concentration curl as part of a home dumbbell arms workout

2. Dumbbell 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.

man performing dumbbell triceps kickback to build bigger arms

3. Dumbbell 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.

man performing dumbbell hammer curl to build bigger arms from home

4. Hammer Curl with Dumbbells

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.

man performing dumbbell zottman curl

5. Dumbbell 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.

man performing dumbbell single-arm triceps extension to build bigger arms

6. Dumbbell 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.

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