Dumbbell Arm workout for Bigger Biceps and Triceps

If you are looking for the Arms Workout with Dumbbells at home or gym, then you are in the right place. Here we discuss the effective Dumbbell Arm workout that you can do with the help of dumbbells to build muscle mass and strength.

Don’t think just biceps that make for bigger, more defined arms. When it comes to arms, the greatest portion of the upper arm is the triceps.

You might not be able to see them, but the triceps actually make up around two-thirds of your upper arm! So, if you’re looking to fill out those sleeves, with well-developed arms, it’s important to activate all three tricep heads along with biceps.

Arms Workout with Dumbbell to build bigger arms at home.

Dumbbells are among the most versatile and effective muscle-building tools available. Let take full advantage of the dumbbell arm workout to build bigger arms at home.

Make the most of your arm day workout with these strength-building dumbbell arms exercises. As long as you have a set of dumbbells, you can do this arms workout at home or in the gym.

Dumbbell Arm workout for Bigger Biceps and Triceps

This Blog contains detailed descriptions of all major exercises that you can do by dumbbell at home and Gym. These exercises focus on the biceps and triceps muscles, including the lateral head, the long head, medial head of triceps and short head, long head of biceps brachii. The best dumbbell arms workout are divided into curl, extension, and kickback exercises.

Before deep dive into the arm workout, execution technique, and tips, first understand about bicep and triceps anatomy to effectively train and build bigger and stronger arms.

Biceps Anatomy

The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm. The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two heads (the Bicep gets its name from two heads).

  • The short head originates from a projection on the scapula called the coracoid and runs alongside the long head on the inside of the arm.
  • The long head originates from a cavity in the scapula called the glenoid.
bicep anatomy

The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the upper arm.

Triceps Anatomy

Triceps brachii, or simply Triceps is a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm mass.

It consists of 3 parts: the medial, the lateral, and the long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. Furthermore, it’s essential to focus on and work the three tricep head muscles for maximum gains.

Triceps Anatomy

Build Bigger and Stronger Arms

If you are trying to build your arms and develop enough strength, you’ll have to focus on your triceps brachii and biceps brachii muscles.

For those of you who have been trying to achieve stunning arms, it is highly recommended to start performing the best arm exercises by seeking the help of a trainer. If it is not possible or feasible, try to learn the best arm exercises and techniques to perform that exercises.

Learn how to keep the right posture and how you can increase the weights at a slow and steady pace to flex your muscles only up to what is sufficiently required for you. Before your workout, it is best to start doing some mobility training exercises for a few minutes and subsequently do a warm-up for about a minute or two.

Benefits of Arm workout with dumbbell

There are many advantages of doing a Dumbbell Arm workout:

  • Dumbbell Arm workout require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
  • It requires more muscular control than barbells, enhancing kinesthetic awareness.
  • Arm workout with Dumbbell allow unilateral training (training one limb at a time), increase core stability, and improve muscular imbalances.
  • Arms workout with Dumbbell allows for greater joint safety and stabilization and allows the joints to move naturally within their range of motion.
  • It affords a greater level of variety, which prevents physical and mental burnout.
  • Dumbbell Arm workout variations allow for a greater range of movement (ROM), which leads to an increased number of muscle fibers recruited.
  • Dumbbells are perfect for the at-home exerciser with the limited space.

Here are the 10 Best Dumbbell Biceps and Triceps Exercises to build massive and impressive Arms:

Dumbbell Biceps Workout that you can do at Home

1. Standing Dumbbell Curl

Standing Dumbbell Curl works the biceps muscles at the front of the upper arm and the lower arm’s muscles, brachialis, and brachioradialis. It is the most effective biceps strengthening exercise for building arms that are not only muscular but symmetrical too.

You use these muscles anytime you pick something up, which is common throughout daily life. Doing the standing arm curl, you build strength in the upper arm and learn to use your arm muscles correctly, bracing with your core muscles.

Dumbbell Curl
Muscles Involved

Primary: Biceps brachii.

Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.

Execution Technique
  1. Stand straight, keeping feet shoulder-width apart, grab a pair of dumbbells by your side. The dumbbells should not be touching your body.
  2. Your palms should be facing upwards. Take up the slack by bending the elbows slightly. Tension should be on the biceps.
  3. Slowly curl the dumbbells up as far as possible.
  4. Then slowly lower the dumbbells back down to the starting position.
  • Do not swing the body back as you curl up the weight.
  • Do not let the dumbbells touch your body.

2. Hammer Curl

The Hammer Curl is a classic weightlifting exercise that targets the biceps and forearms. The exercise is performed with dumbbells.

It strengthens the three largest muscles along the front of your upper arms. It is different from the regular bicep curl as it involves an overhand grip with a pronated wrist, as opposed to an underhand grip.  

When it comes to building muscular hypertrophy and strength, the hammer curl exercise is one of the most popular exercises amongst bodybuilders and regular weightlifters.

Hammer Curl
Muscles Involved

Primary: Brachialis, brachioradialis.

Secondary: Anterior deltoid, forearm.

Execution Technique
  1. Stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Hold a pair of dumbbells in your hands with your palms facing towards your body.
  3. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders.
  4. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
  • Raise and lower the dumbbell slowly. Keep in control of using your own strength, not using momentum or gravity.
  • Neither lean back as you lift the weight nor lean forward as you lower it.

3. Incline Dumbbell Curl

If you are looking to get bigger and stronger arms, then the incline dumbbell curl is what you need to add to your arm workout routine.

Incline Dumbbell Curl is an excellent full-range exercise to build bigger muscles and also add variety to your Arm training.

This workout isolates the long head of your bicep, stretches it, and pushes you to apply more force while contracting. This means that it can be a great exercise if you are looking to maximize the bicep peak.

Incline Dumbbell Curl
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, forearm muscles.

Execution Technique
  1. Sit on an Incline Bench with a pair of heavy dumbbells.
  2. Curl the dumbbells up to shoulder levels and then curl back to the starting position.
  3. At the top of the movement, contract harder and let your palms face yourself.
  4. Let the palms face each other at the end of the movement.
  • Exhale while you exert.
  • Go full range to build longer biceps.

4. One Arm Dumbbell Preacher Curl

The preacher curl can be an essential addition to your training routine to help build big arms and make your biceps pop.

The one-arm dumbbell preacher curl is a variation of the preacher curl exercise, uses dumbbells and single arm movements for better control and targeting of the bicep muscles.

Use your free hand to hold on to the bench and keep your balance, or to help the other hand complete extra repetitions at the end of a set. This exercise is designed to isolate and focus attention on the biceps.

One Arm Dumbbell Preacher Curl
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, forearm.

Execution Technique
  1. Adjusting the preacher bench seat so that your arm is level with the top of the bench.
  2. Grab a dumbbell on one arm with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down.
  3. Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times until you reach the top position.
  4. Hold for a count, squeeze and isolate your bicep.
  5. Repeat the desired number of repetitions, then change to your other arm.
  • Perform this exercise in a slow controlled manner for best results.
  • As a general rule, always hit the weakest arm first. In most cases, this is the left arm.

5. Zottman Curl

The dumbbell zottman curl is one of the best variations of the standard bicep curl. Invented by 19th-century strongman George Zottman, the zottman curl targets your biceps and forearms at the same time. The Zottman curl utilizes different hand positioning at different portions of the lift.

The first portion, the regular curl, focuses on bicep strength. The second lowering portion, the dumbbell reverse curl, allows you to overload the forearms.

You can perform Zottman curls with both arms at the same time or alternate the arm you lift with.

Zottman Curl
Muscles Involved

Primary: Biceps brachii, brachioradialis.

Secondary: Brachialis, and forearm.

Execution Technique
  1. Hold a pair of dumbbells to your sides.
  2. Keep your palms facing up as you curl the weights up to your shoulders. Pause at the top of the movement.
  3. Slowly rotate your grip so your palms are facing downwards. Lower the dumbbells slowly back to the starting position using an overhand grip.
  4. When the dumbbells are close to your thighs, again turn your hands while returning to the starting position.
  • Perform this exercise in a slow controlled manner for best results.
  • Don’t go heavy. Choose a lighter weight and focus on perfecting your form

Dumbbell Triceps Workout that you can do at Home

1. Two Arm Dumbbell Extension

The seated dumbbell tricep extension is a variation of the tricep extension and an exercise used to isolate the muscles of the triceps.

Overhead extension exercises are particularly useful in targeting the long head of the triceps muscle. Having a larger and denser long head will give you an overall appearance of a larger tricep.

Two Arm Dumbbell Extension
Muscles Involved

Primary: Triceps.

Secondary: Deltoid, Forearm.

Execution Technique
  1. Sit on a flat bench, grab a dumbbell with both hands
  2. Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward.
  3. Bend at the elbows and squeeze your triceps, slowly lower the dumbbell behind your head.
  4. Slowly return to starting position and repeat the desired number of sets and reps.
  • Perform the exercise using a slow and controlled movement from start to finish.
  • Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.

2. One-Arm Dumbbell Lying Triceps Extension

The One-arm lying dumbbell tricep extension is one of the best tricep exercises you can do because it stretches the muscle and allows for a full range of motion during the movement.

It’s a fantastic exercise for overall tricep development and can be performed in a variety of ways, One-arm lying dumbbell tricep extension is one of them.

One-Arm Dumbbell Lying Triceps Extension
Muscles Involved

Primary: Triceps

Secondary: Deltoid, Forearm.

Execution Technique
  1. Lie on a flat bench and hold a dumbbell in your right hand with an overhand grip. Extend your arm so that the dumbbell is straight up from your right shoulder.
  2. Without moving your upper arm, bend at the elbow to bring the dumbbell down to the side of your head.
  3. Exhale as you extend your elbow and push the dumbbell back up to the starting position.
  4. Complete as many reps as desired, then repeat with the left arm.
  • Only move your forearms, not your upper arm.
  • Do not lock out your elbow at the top of the movement.

2. One-Arm Overhead Dumbbell Triceps Extension

The dumbbell overhead triceps extension is a single-joint exercise that targets the triceps while increasing stability throughout the core and the shoulder regions.

By using dumbbells instead of an EZ-bar for the overhead extension you work each arm separately and ensure one stronger side isn’t carrying the weaker one, but it’s also worth doing the exercise with one arm at a time. This lets you focus on perfect form in that one arm and allows for a greater range of motion.

One-Arm Overhead Dumbbell Triceps Extension
Muscles Involved

Primary: Triceps

Secondary: Deltoid, forearm.

Execution Technique
  1. Stand shoulder width apart and lift a dumbbell overhead with your right hand.
  2. Hold it straight overhead with an overhand grip (palm facing forward).
  3. Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
  4. Then slowly lift it back to full arm extension. Repeat for as many reps and sets as desired.
  • Weight should move in a controlled manner.
  • Chin should remain parallel to the floor and the core should braced during the exercise.
  • Keep your upper arms as still as possible, allowing your forearms to drive the movement

3. Dumbbell Kick Back

The tricep dumbbell kickback is a versatile and effective exercise that targets the triceps muscles.

The dumbbell kickback is an isolation exercise. This means that unlike other exercises such as the diamond push-up or Close grip bench press, the tricep kickback specifically targets the tricep muscle.

Dumbbell Kick Back
Muscles Involved

Primary: Triceps.

Secondary: Rear deltoid, Latissimus dorsi.

Execution Technique
  1. Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
  2. Hold a dumbbell in the left hand and, keeping the left foot flat on the floor, press your left arm tight against your side with the upper arm parallel to the floor.
  3. Extend the elbow until your arm is straight back and fully extended.
  4. Flex the triceps hard for a second, then reverse to the starting position. Complete all reps on the left arm and then repeat on the right.
  • Keep your body as still as possible, moving only your forearms.  
  • Keeping control of the weight as you slowly lower the dumbbells back to the starting position.

4. Dumbbell Tate Press

The dumbbell Tate press is a variation of the dumbbell tricep extension and an exercise used to build stronger triceps. The dumbbell Tate press is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle.

For bodybuilders, the Tate press will offer a unique range of motion to target the triceps. This will help in building a complete pair of horseshoe triceps.

Dumbbell Tate Press
Muscles Involved

Primary: Triceps.

Secondary: Posterior Deltoid, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids.

Execution Technique
  1. Lie down on a flat bench and your feet firmly planted on the floor at the other end.
  2. Hold a dumbbell in each hand so your palms are faced towards your feet.
  3. Engage your abs in and keeping your back on the bench, raise the weights to the center of your chest.
  4. Without moving elbows, slowly raise your arms up and down by contracting your triceps. Repeat for as many reps and sets as desired.
  • Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
  • Don’t lock out at the top of the movement to protect your elbows.
  • Use slow and controlled motions.


For anyone interested in Arms strength and gain muscle, these 10 Best Dumbbell Arm workouts are highly recommended. It not only allows for targeted muscle development, but also provides strength. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy working on your Arm!

Stay Fit, Live a Happy and Healthy Life

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