At Home Dumbbell Arm Exercises for Bigger Biceps and Triceps

Do you want to strengthen your arms at home? There’s no need to buy expensive gym equipment – you only need a pair of dumbbells.

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

Work out all three tricep and bicep muscles to make your arms look bigger and stronger.

Even if you’re a pro at lifting weights or just starting out, adding a dumbbell workout makes your arms bigger and stronger.

Here, we discuss the effective arm exercises that you can do with the help of dumbbells at home or the gym to build muscle mass and strength.

Let’s get started!

Know About Your Arm Muscles

Biceps Anatomy

The biceps brachii muscle (biceps) is a large, thick upper arm muscle. 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 the 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.

The biceps comprises four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles comprising the upper arm.

bicep anatomy

Triceps Anatomy

Triceps brachii, or Triceps, is a three-headed muscle opposite of the biceps and 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 shoulder blade socket and at two distinct areas of the humerus.

Furthermore, focusing on and working the three tricep head muscles is essential for maximum gains.

Triceps Anatomy

How To Build Bigger and Stronger Arms

If you want to build your arms and develop enough strength, you must focus on both your triceps and biceps muscles. Including the lateral head, the long head, the medial head, the short head, and the long head of the biceps.

The best dumbbell arms workout will consist of a combination of isolation exercises like the dumbbell bicep curl, hammer curl, and tricep extension and compound exercises like the chest press and dumbbell row.

It’s a good idea to ask a trainer for help. If it is not feasible, try to master the best arm exercises and methods for performing those exercises.

To increase mass and strength, the number of reps and sets you do will depend on how fit you are, how often you workout, and your strength training goals.

Here are some guidelines to follow:

  • For strength gains, do 4 to 6 sets of 1 to 6 reps for each exercise with a weight of at least 85% of your one-repetition maximum (1RM). The fewer reps you perform, the closer to 100% of your 1RM you should strive for.
  • If you’re targeting muscle growth or hypertrophy, perform three sets for each exercise with a weight load of 70 to 85% of your 1RM, completing 8 to 12 reps in each set.
  • For endurance training, it’s generally advised to perform higher reps—around 15 to 20 per set—with a moderate weight of approximately 50 to 70% of your 1RM.
Want to take your gains to the next level? Discover your daily calorie needs with our free TDEE calculator

10 Best Isolation Arm Exercises With Dumbbells

Get toned and strong arms with these simple yet killer arm workouts with dumbbells! Learn the exercises and reps for effective results.

The 15 best dumbbell biceps and triceps exercises to build massive and impressive arms are:

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 bicep-strengthening exercise for building arms that are not only muscular but symmetrical, too.

Dumbbell Curl

How To Do It

  1. Stand straight, keeping feet shoulder-width apart, and grab a pair of dumbbells by your side.
  2. The dumbbells should not be touching your body.
  3. Your palms should be facing upward.
  4. Take up the slack by bending the elbows slightly. Tension should be on the biceps.
  5. Slowly curl the dumbbells up as far as possible.
  6. 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

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

It is a classic weightlifting exercise that targets the biceps and forearms. It differs from the regular bicep curl as it involves an overhand grip with a pronated wrist instead of an underhand grip.  

Hammer Curl

How To Do It

  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 at the top of the lift for a second, squeeze your biceps, and then lower the weights under control.


  • Raise and lower the dumbbell slowly.
  • Keep controlling using your strength, not using momentum or gravity.
  • Neither lean back as you lift the weight nor lean forward as you lower it.

3. Zottman Curl

The Zottman curl is one of the best arm exercises you can do with a dumbbell. It targets your biceps and forearms at the same time.

It utilizes different hand positioning at different portions of the lift.

You can simultaneously perform Zottman curls with both arms, or alternate the arm you lift with.

Zottman Curl

How To Do It

  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 face downwards.
  4. Lower the dumbbells slowly back to the starting position using an overhand grip.
  5. 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.

4. Concentration Curl

The concentration curl is a highly effective isolation exercise that targets the biceps, offering unique benefits for arm strength and definition.

According to ACE study, the concentration curl resulted in a higher activation of the biceps than standard curls. It maximizes biceps tension through a full range of motion by bracing the arm and reducing body movement.

This isolation makes it uniquely effective for building biceps peak contraction and muscle growth.

Concentration Curl

How To Do It

  1. Sit on the bench with feet firmly on the floor about shoulder-width apart.
  2. Rest the working arm against the inside of the leg above the knee to stabilize.
  3. Keep back straight, and engage the core.
  4. Curl the dumbbell towards the shoulder, rotating the palm upward.
  5. Squeeze biceps hard and pause at peak contraction
  6. Slowly lower the weight back to the start position.


  • Use lighter weight and higher reps – 2–3 sets to failure.
  • Count 2 sec up, 2 sec squeezes, 4 sec eccentric.

5. One Arm Dumbbell Preacher Curl

You can build big arms and make your biceps pop by adding a preacher curl to your training routine. This exercise is designed to isolate and focus attention on the biceps.

It is a variation of the preacher curl, which uses single-arm movements to improve mind-muscle connection.

One Arm Dumbbell Preacher Curl

How To Do It

  1. Adjust 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.
  3. Rest your arm against the bench with your arm extended fully down.
  4. Keep your arm on the bench while you lift the dumbbell until you reach the top position.
  5. Hold for a count, squeeze, and isolate your bicep.
  6. Repeat the desired number of repetitions, then switch to the 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.

6. Two-Arm Dumbbell Extension

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

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 the overall appearance of a larger tricep.

Two Arm Dumbbell Extension

How To Do It

  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, squeeze your triceps, and slowly lower the dumbbell behind your head.
  4. Slowly return to the 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 fairly neutral; don’t let the neck jut forward, which may pressure the cervical spine excessively.

7. One-Arm Dumbbell Lying Triceps Extension

It is one of the best tricep isolation exercises you can do at home.  This can help you to isolate and target the muscle more effectively.

Lying triceps extension stretches the muscles and allows for a full range of motion during the movement.

It is a fantastic exercise that can be performed in various ways.

  • Seated one-arm dumbbell lying triceps extension
  • Incline one-arm dumbbell lying triceps extension
  • Decline one-arm dumbbell lying triceps extension.
  • Overhead triceps extensions
One-Arm Dumbbell Lying Triceps Extension

How To Do It

  1. Lie on a flat bench and hold a dumbbell in your right hand with an overhand grip.
  2. Extend your arm so the dumbbell is straight from your right shoulder.
  3. Without moving your upper arm, bend at the elbow to bring the dumbbell down to the side of your head.
  4. Exhale as you extend your elbow and push the dumbbell back up to the starting position.
  5. 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.

8. 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.

You work each arm separately if you do the overhead extension with a dumbbell instead of an EZ bar. This helps make sure the stronger arm doesn’t carry the weaker one.

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

How To Do It

  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. Keep your upper arm right next to your head and lower the dumbbell behind your head and toward your left shoulder.
  4. Then, slowly lift it back to full arm extension.
  5. Do 10–12 reps on each side and 3–4 sets.


  • Weight should move in a controlled manner.
  • Keep your upper arms as still as possible, allowing your forearms to drive the movement

9. Dumbbell Kickback

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

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

How To Do It

  1. Place your right knee and palm on a flat bench so that your torso is parallel to the floor.
  2. Hold a dumbbell in the left hand and keep the left foot flat on the floor.
  3. Press your left arm tight against your side with the upper arm parallel to the floor.
  4. Extend the elbow until your arm is straight back and fully extended.
  5. Flex the triceps hard for a second, then reverse to the starting position.
  6. Complete all reps on the left arm and then repeat on the right.


  • Keep your body as still as possible, moving only your forearms.  
  • Keep control of the weight as you slowly lower the dumbbells back to the starting position.
To Stay Motivated: 150+ Gym Workout Motivational Quotes To Stay Fit

10. Dumbbell Tate Press

The Dumbbell Tate Press is a triceps extension variation designed to build bigger and stronger triceps.

It specifically targets the triceps, especially the lateral and medial heads. This will help in building a complete pair of horseshoe triceps.

Dumbbell Tate Press

How To Do It

  1. Lie flat on a bench with your feet planted on the floor.
  2. Hold a pair of dumbbells with an overhand grip (palms facing your feet)
  3. Lower the dumbbells towards your chest by bending your elbows out to the sides.
  4. The dumbbells should move in a semicircular motion and come to a stop near your chest or shoulders.
  5. Push the dumbbells back up to the starting position.
  6. Repeat for 8–10 reps before switching sides.


  • Keep the motion slow and controlled.
  • Don’t lock out at the movement’s top to protect your elbows.
  • Ensure your grip is secure but not overly tight.

5 Best Compound Dumbbell Arm Exercises

It is important to perform compound exercises that work many muscles simultaneously, not just isolation exercises. This improves your strength and maximizes your arm muscles.

These five compound exercises target the upper body from different angles. If you add these exercises to your program, you will increase your arm size and definition.

1. Dumbbell Chest Press

The dumbbell bench press is a great way to add muscle mass to the chestThe shoulders and triceps will be indirectly involved as well.

The dumbbell chest press allows for a greater range of motion than the barbell bench press.

If you don’t have a bench, you can do the same exercises on the floor at home.

Dumbbell Chest Press

How To Do It

  1. Lie on a flat bench with your feet planted firmly on the ground.
  2. Hold a dumbbell in each hand at chest level, with your palms facing toward your feet (pronated grip).
  3. Push the dumbbells up until your arms are extended but not locked.
  4. Slowly lower the dumbbells back to the starting position, aligning with your chest.


  • Keep elbows at a 45-degree angle.
  • Keep a slight bend in your elbows at the top to maintain tension.
Know More: 12 Chest And Triceps Workout With Dumbbells For Muscle

2. Dumbbell Rows

One-arm dumbbell row is a simple yet effective exercise that will help you build a bigger and stronger back and improve your posture.

This helps to work on each side independently, thereby providing better muscle isolation and a longer range of motion.

Furthermore, with only one dumbbell and some floor space, you can easily add it to your home arm workout routine.

One Arm Dumbbell Row

How To Do It

  1. Grasp a dumbbell with the palm facing in.
  2. Rest the opposite hand and knee on a bench, keeping your spine straight and just parallel to the floor.
  3. Pull the dumbbell vertically upward alongside your torso, raising the elbow as high as possible.
  4. Slowly lower the dumbbell as low as possible.
  5. Repeat on the other side.


  • Keep motion under strict control for better isolation.
  • It is important to avoid hunchback bending, as it can lead to injury.

3. Dumbbell Shoulder Press

The Dumbbell shoulder press is a fundamental upper-body exercise that targets the shoulders, specifically the anterior (front) and medial (side) deltoid muscles. It also engages the triceps, upper back, and, to a lesser extent, the core.

You can do the exercise while sitting and standing.

The sitting shoulder press is a stricter version of the standing shoulder press, and it prevents you from cheating by using the momentum from your legs to lift the weight.

Dumbbell Shoulder Press

How To Do It

  1. Sit on a bench with back support or stand with your feet shoulder-width apart.
  2. Hold a dumbbell in each hand at shoulder height, with your elbows out to the sides and palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended overhead,
  4. Pause briefly at the top of the movement.
  5. Slowly lower the dumbbells back to the starting position at shoulder height.


  • Keep your back straight (avoid arching your lower back).
  • Keep a controlled motion and avoid jerks.
  • Keep a slight bend in your elbows at the top.
Know More: Best Dumbbell Shoulder Exercises To Build Mass And Strength

4. Dumbbell Renegade Rows

The renegade row is also known as a plank row, which is almost a variation of the dumbbell row. It is designed to target the upper back and bicep. Like a plank, it is designed to target the core.

Dumbbell Renegade Row

How To Do It

  1. Place two dumbbells on the floor about shoulder-width apart.
  2. Start in the top position of a push-up position with your hands on the weights.
  3. Pull the right elbow back, raising the dumbbell toward the chest.
  4. Hold for one second at the top and slowly return the weight to the starting position. Repeat on the other side.


  • Keep your body straight from your shoulders to your ankles as you row the weight.
  • Move the weight in a smooth, controlled motion.
  • You should do the same number of reps for each side.

5. Dumbbell Deadlift

The deadlift is the king of all exercises; it helps build an overall physique.

It’s a compound exercise that primarily targets the glutes, hamstrings, and lower back while also engaging the core, bicep, forearms, and traps.

Some unique benefits of the dumbbell deadlift include increased grip strength, improved stability, and enhanced range of motion.

Dumbbell Deadlift

How To Do It

  1. Stand with your feet hip-width apart. hold a dumbbell in each hand in front of your thighs.
  2. Hinge at your hips and bend your knees slightly, lowering the dumbbells along the front of your legs.
  3. Keep your back straight, chest up, and core engaged throughout the movement.
  4. Lower the dumbbells to around mid-shin level or as far as your flexibility allows without rounding your back.
  5. Drive through your heels to return to standing and extend your hips and knees.


  • Keep your back straight and avoid rounding your spine.
  • Keep your core muscles engaged to support your lower back.
  • Inhale as you lower the dumbbells, and exhale as you lift.

Training Volume (Sets And Reps) For Bicep & Tricep

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:


  • Beginners: ~10 sets per week.
  • Intermediate: ~15 sets per week.
  • Advanced: ~20 sets per week.


  • 6–8 reps with a heavy load
  • 8–15 reps with moderate load
  • 15-20+ with a light load

Dumbbell Arm Workout Plan

In just 4 weeks, this dumbbell workout program will make your arms grow and strengthen. Let’s get started!

Using targeted isolation moves with heavy compound lifts is essential to build a bigger arm. This intense workout routine targets each muscle group twice a week to achieve maximum muscle growth.

Get ready to blast your biceps, triceps, and forearms.

At-Home Bicep and Tricep Isolation Workout Plan

Dumbbell Curls48–12
Hammer Curl410–12
Zottman Curl38–10
Two-Arm Dumbbell Extension48–10
Dumbbell Lying Triceps Extension38–10

Single Dumbbell Workout Plan

Concentration Curl48–10
Single Arm Dumbbell Curls410–12
One Arm Dumbbell Preacher Curl38–10
One-Arm Overhead Dumbbell Triceps Extension48–10
One Arm Shoulder Press38–10

Superset Arm Workout Plan

  1. Dumbbell Curls: 4 sets of 8–10 reps, superset with,
    • Two Arm Dumbbell Extension: 4 sets of 8–10 reps.
  2. Hammer Curl: 3 sets of 8–10 reps, superset with,
    • Dumbbell Tate Press: 3 sets of 8–10 reps.
  3. Concentration Curl: 3 sets of 8–12 reps, superset with,
    • Dumbbell Kick Back: 3 sets of 8–12 reps.


What Arm Workouts Should I Do With Dumbbells?

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

Can you build your arms with just dumbbells?

Yes, you can build bigger and stronger arms with just dumbbells. It is possible to achieve the results you are looking for with a regular arm workout with dumbbells.

Is Biceps And Tricep A Good Workout?

Yes, you can train bicep and tricep together in your workout regime to gain mass. It’s actually preferred by many fitness gurus and bodybuilders to train them together.

Dumbbell Arm workout variations allow for a greater range of movement (ROM), leading to increased muscle fibers being recruited.

How Frequently Should I Train My Tricep And Bicep?

Since the biceps and triceps are large muscles, you must be strategic about training them.

How often you train depends on the muscle, schedule, and goals.

So, if you train your arm once weekly, you must increase your volume. But, if you train 2 times per week, then train a muscle to the start of exhaustion and quit.

Arm Dumbbell Workout Dumbbell At Home

All of the above exercises are the best options for home arm dumbbell workouts. Having a big gun is achieved through building your biceps and triceps. It is a sign of dominance.

How long does it take to get big arms with dumbbells?

It usually takes around six to eight weeks for you to notice changes in your arms.  If you didn’t have a lot of muscle mass in the area, you can expect to see more significant changes at around the 12-week mark.


Anyone looking to build muscle and strengthen their arms should try out these dumbbell arm workouts. It not only helps build muscle, but it also makes you stronger.

I strongly encourage you to ensure you perform these exercises correctly, as that will have a massive impact on your progress.

You have also been shown three types of bicep and tricep workout routineswith a pair of dumbbells, with a single dumbbell, and as a superset.

You can try one of these and let us know how it works for you.

Thanks for reading, enjoy!

Stay Fit, Live a Happy and Healthy Life

Leave a Comment