5 Biceps and Triceps Dumbbell Workouts for Big Arms
Grow your biceps and triceps with these sleeve-splitting dumbbell arm workouts.
To really grow your arms, they need proper attention and should be trained directly.
Despite what the critics say, direct arm work builds muscle.
I prefer to train my biceps and triceps in the same workout for two reasons: (1) I don’t have the time to devote separate workouts to each one and (2) nothing beats the feeling of a full arm pump.
Then there are dumbbells. They’re the most versatile piece of equipment and are extremely effective for building muscle, especially in your arms.
These are some of my favorite big arm dumbbell workouts that will give you an addicting pump and will grow muscle.
Dumbbell Arm Workout #1
Supersetting, or going back and forth between two exercises, is a great way to work two separate muscle groups. While one recovers, the other is working.
This keeps the rest short, the workout quick, and doesn’t give the muscles much time to recover (more growth).
Do 4 sets of 15-20 reps of each exercise. No rest during supersets. Rest 1-2 minutes between supersets.
Superset #1
Dumbbell Incline Curls
Dumbbell Skull Crushers
Superset #2
Dumbbell Hammer Curls
Single-Arm Dumbbell Overhead Extensions
Superset #3
Dumbbell Drag Curls
Seated Dumbbell Kickbacks
Dumbbell Arm Workout #2
Incline dumbbell curls/seated close-grip dumbbell curls/dumbbell drag curls - 4 sets of each until failure with no rest in between.
Dumbbell skull crusher drop sets - 4 sets of 15-20 (or failure) with 3 drops each set.
Single-arm bench curls - 4 sets of 15 reps on each arm.
Bench dips superset with reverse-grip push-ups on dumbbells - 4 sets of 10 partial reps to pre-exhaust then do the push-ups until failure.
Watch the video by Ryan Humiston below to see the workout.
Dumbbell Arm Workout #3
Rest no more than 30 seconds between sets. Rest one minute between exercises.
Do 4 sets of 20 on each exercise:
Seated Dumbbell Curl
Dumbbell Skullcrusher
Dumbbell Hammer Curl
Single-Dumbbell Overhead Extension
Dumbbell Drag Curl
Diamond Push-Ups Until Failure (Drop to Your Knees When You Fail and Keep Going Until You Fail Again)
Dumbbell Arm Workout #4
These are giant sets. Do all four exercises without stopping. That's one giant set. Rest for 30 seconds-one minute and go again. Rest 1-2 minutes between giant sets.
20 reps of each exercise. 4 exercises per giant set. 3 total giant sets.
Giant Set #1
Hammer Curls
Seated Curls
Spider Curls
Drag Curls
Giant Set #2
Skullcrushers
Skullcrushers - Drop Set
Skullcrushers - Drop Set
Close-Grip Push-Ups on Dumbbells
Giant Set #3
Single-Arm DB Curls (Elbow Against Wall)
DB Incline Curls
DB French Press
Bench Dips
Bicep and tricep exercises with dumbbells should focus on isolating the muscles and high volume for the best results.
Dumbbell Arm Workout #5
1. DB Drag Curl / DB Waiter’s Curl - 3 sets of 10-12
2. Standing Alternating DB Curl / DB Kneeling Preacher Curls - 3 sets of 10-12
3. Cross Body Hammer Curls / Shovel Curls - 3 sets of 10-12
4. Lying Floor Extension / Single DB Lying Floor Extension - 3 sets of 10-12
5. DB Overhead Extension / Single DB Overhead Extension - 3 sets of 10-12
6. DB Kickbacks / Tricep Cheat Backs - 3 sets of 10-12
Watch the video by AthleanX below to see the workout.
Doing random workouts to induce growth can work but nothing is as effective as following a big arm routine designed for making progress week-to-week.
Use our dumbbell-only training program to get growing.
