Best Bicep and Tricep Dumbbell Workout for Bigger Arm

Want bigger arms without a gym membership?

Here’s the truth: you don’t need fancy equipment to build impressive biceps and triceps. A pair of dumbbells and the right workout strategy can transform your arms at home.

In this guide, I’ll share the exact dumbbell workout that’s helped my clients build sleeve-busting arms from their living rooms.

There is no fluff, no complicated routines, just science-backed exercises that deliver real results.

Let’s build those arms.

How To Build Bigger and Stronger Arms

To build bigger 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.

This consists of a combination of isolation exercises, such as the dumbbell bicep curl, hammer curl, and tricep extension, and compound exercises, such as the chest press and dumbbell row.

And the number of reps and sets you do will depend on your fitness level, workout frequency, and 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.

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10 Best Isolation Arm Exercises With Dumbbells

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

1. Standing Dumbbell Curl

The Standing Dumbbell Curl is a fantastic exercise for building those biceps. It’s a tried-and-true move that really focuses on your main bicep muscle, as well as the brachialis and brachioradialis. Give it a try for some great gains in strength and size.

 It’s versatile and can be done anywhere you have dumbbells.

This study shows that increasing weight does increase muscle force and internal stress. But form and control become even more important as weight increases to ensure that the bicep is handling the load correctly.

How To Do

1. Stand tall with your feet shoulder-width apart, maybe slightly narrower if it feels more stable.
2. Hold a dumbbell in each hand, arms hanging straight down by your sides.
3. Your palms should be facing forward (a supinated grip).
4. Maintain a slight bend in your knees. Keep your shoulders back, chest up, and core engaged.
5. Keep your elbows pinned close to your sides and slowly curl the dumbbells up as far as possible.
6. Focus on using only your biceps to pull the weight up towards your shoulders. Squeeze your biceps as the dumbbells are at the top.
7. As the dumbbells reach the top of the movement (typically near shoulder level), give your biceps an extra squeeze. Your palms will face your shoulders.
8. Inhale as you slowly lower the dumbbells back to the starting position.
9. Maintain tension and go directly into your next repetition.

2. Hammer Curl

The Hammer Curl (neutral grip) is an absolute must-do for building balanced arm thickness. It hits muscles often missed by standard curls. It’s a powerhouse for your brachialis and brachioradialis, along with the bicep. The muscles that contribute significantly to overall arm size and strength, especially grip strength.

Surface EMG shows neutral‑grip (hammer) curls elicit up to 85 % MVIC in brachioradialis and ~75 % in biceps brachii—comparable to supinated curls but with reduced shoulder involvement

How To Do

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. Exhale as you curl the dumbbells upwards towards your shoulders. Keep your elbows glued to your sides and avoid allowing them to swing forward.
4. Curl as high as your natural range of motion allows. Focus on contracting the muscles on the front and outer part of your upper arm and forearm.
5. Inhale as you slowly and controlledly lower the dumbbells back to the starting position. Resist the weight. Don’t let gravity do the work.
6. Keep tension on the muscles and move smoothly into the next rep.

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.

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

How To Do

1. Start with a supinated grip (palms facing forward) – just like a standard dumbbell curl. In this position, the Biceps Brachii is the star player, strongest in flexing the elbow and contributing to supination, and Brachialis assists.
2. At the top of the curl, you rotate your wrists so your palms face downwards (pronated grip).
3. You lower the weight (the negative portion of a reverse curl)using a pronated grip. This shifts a greater portion of the load onto the Brachioradialis and Brachialis.
4. At the bottom, you rotate your wrists back to the supinated grip to prepare for the next rep.
5. Don’t go heavy. Choose a lighter weight and focus on perfecting your form.

4. Concentration Curl

The concentration curl is a fantastic exercise for really isolating your biceps. It’s great for building strength and adding definition to your arms.

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.

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, and then rotate the palm upward.
5. Squeeze biceps hard and pause at peak contraction
6. Slowly lower the weight back to the start position.

5. Dumbbell Preacher Curl

Dumbbell preacher curl effectively minimises cheating and puts maximum, controlled tension on those muscle fibres. This exercise is designed to isolate and focus attention on the biceps.

When you use the preacher bench, your shoulders take a backseat, which means your biceps get to do all the lifting! This is a fantastic way to build that classic bicep “peak” and really engage those muscles.

How To Do

1. Adjust the height of the preacher bench so that when you sit down and rest your upper arms on the pad, your armpits will be comfortably nestled at the top edge of the pad.
2. Pick up one dumbbell (or one in each hand if doing simultaneous curls). Rest your upper arm(s) flat against the pad with your hand(s) holding the dumbbell(s).
3. Your palms should be facing upwards (supinated grip). Ensure your arm(s) are fully extended but not locked out or hyperextended at the bottom of the elbow joint.
4. Exhale as you smoothly curl the dumbbell(s) upwards towards your shoulder.
5. Curl the dumbbell(s) as high as possible while maintaining tension and form. For a brief moment, squeeze your biceps hard at the top.
6. Inhale as you slowly and controlledly lower the dumbbell(s) back to the starting position.
7. Keep tension and move on to the next repetition. If doing one arm at a time, alternate or complete all reps on one side before switching.

6. Two-Arm Dumbbell Extension

 The seated dumbbell tricep extension is a fantastic way to isolate all three heads of the triceps muscle, building size and strength for that horseshoe shape.

With your arms extended overhead, the Long Head of the triceps brachii is put into a stretched position because it originates from the shoulder blade and crosses both the shoulder and elbow joints

How To Do

1. Sit upright on a bench (with or without back support, though back support can aid stability).
2. Pick up one dumbbell. Grab one end of the dumbbell with both hands, palms facing upwards, thumbs wrapped securely around the handle underneath the top plate. The dumbbell should be held vertically.
3. Press the dumbbell overhead until your arms are fully extended (but not locked out), directly above your head.
4. Keep your elbows relatively close to your head, pointed forward.
5. Inhale as you slowly and controllably lower the dumbbell behind your head. Lower the weight until you feel a good stretch in your triceps.
6. Exhale as you extend your elbows and press the dumbbell back up to the starting position overhead. F

7. Dumbbell Lying Triceps Extension

The Dumbbell Lying Triceps Extension, often nicknamed Dumbbell Skullcrushers (don’t worry, done correctly, it’s safe).

Comparative EMG shows the long head of the triceps fires significantly during lying extensions, with lateral head activation also high, similar to overhead extensions but with less shoulder involvement

It 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

How To Do

1. Lie flat on your back on a bench with your feet flat on the floor or resting on the bench for stability.
2. Grab one dumbbell with both hands, palms facing inwards, thumbs wrapped around the handle securely underneath the top plate.
3. Press the dumbbell straight up above your chest with your arms fully extended (but not locked out).
4. Slowly lower the dumbbell towards your forehead or just behind your head. Lower until your forearms are close to your biceps and you feel a strong stretch in your triceps.
5. Keep your upper arms stable and pointed straight up towards the ceiling throughout the movement.
6. Exhale as you press the dumbbell back up to the starting position above your chest. Focus on squeezing your triceps hard.
7. Complete as many reps as desired, then repeat with the left arm.

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.

If you do the overhead extension with a dumbbell instead of an EZ bar, you work each arm separately. This helps ensure that 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.

How To Do

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. Ensure that weight moves in a controlled manner.
5. Do 10–12 reps on each side and 3–4 sets.

9. Dumbbell Kickback

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

When you bend your torso forward and position your upper arm behind you, gravity pulls down on the weight. To push your arm back against that pull, your triceps work hard, especially as you get closer to fully extending your arm.

How To Do

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.

10. Dumbbell Tate Press

The Dumbbell Tate Press is a hidden gem in your tricep routine. Named after powerlifter Dave Tate, it targets the triceps from a unique angle, providing a different stimulus compared to overhead or lying extensions. T

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

How To Do

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. To protect your elbows, don’t lock out at the movement’s top.
6. Repeat for 8–10 reps before switching sides.

Best Compound Dumbbell Arm Exercises

These five compound exercises target the upper body from different angles and also improve arm strength and size.

11. Dumbbell Chest Press

It is a fundamental upper body exercise that works your chest, shoulders, and YES, significantly engages your triceps.

It’s a staple for building overall upper body size and strength, providing a different kind of stimulus for your triceps compared to isolation extensions.

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

How To Do

1. Sit on the end of a flat bench with a dumbbell resting on each thigh, close to your knees.
2. One at a time (or simultaneously if you’re strong and coordinated), use your legs to help drive the dumbbells up as you lean back onto the bench.
3. As you lie down, bring the dumbbells with you until they are near your chest/shoulders, with your palms facing toward your feet (pronated grip).
4. Slowly lower the dumbbells roughly to your chest level, or you feel a good stretch in your chest. Keep your wrists straight.
5. Your elbows should track downwards and slightly outwards from your body, forming an angle roughly between 45-75
6. Powerfully press the dumbbells back up to the starting position above your chest. Focus on squeezing your chest muscles as you push.

Know More: 12 Chest And Triceps Workout With Dumbbells For Muscle

12. Dumbbell Row

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.

How To Do

1. Grasp a dumbbell with the palm facing in.
2. Rest the opposite hand and knee on a bench. keep your spine straight and just parallel to the floor.
3. Pull the dumbbell vertically up alongside your torso, raising the elbow as high as you can.
4. Slowly lower the dumbbell as low as possible. Keep motion under strict control for better isolation.
5. Repeat on the other side.

13. Dumbbell Shoulder Press

It 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.

How To Do

1. Sit on a bench with back support or stand with your feet shoulder-width apart. Keep your back straight (avoid arching your lower back).
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.

Know More: Best Dumbbell Shoulder Exercises To Build Mass And Strength

14. Renegade Row

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.

How To Do

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. Keep your body straight from your shoulders to your ankles as you row the weight.
4. Pull the right elbow back, raising the dumbbell toward the chest.
5. Hold for one second at the top and slowly return the weight to the starting position. Repeat on the other side.

15. 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.

How To Do

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 and slowly lower the dumbbells along your front 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.

Dumbbell Biceps & Triceps Workout Plans

This dumbbell workout program will grow and strengthen your arms in just four weeks.

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

At-Home Bicep and Tricep Isolation Workout Plan

Single Dumbbell Workout Plan

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.

Conclusion

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 routines—with 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

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.