Dumbbell Arm Workout: Biceps & Triceps
An arm workout with dumbbells in supersets: biceps curls, hammer curls, extensions and close-grip push-ups.
About the program
Biceps and triceps are opposing muscles, so they pair well in supersets: one works while the other rests. Three supersets hit both biceps heads, the brachialis and all three triceps heads. Run it as its own session once a week or add it to an upper-body day.
Who it is for
Anyone after bigger, stronger arms — at home or in the gym with dumbbells.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Arms
18 sets
How to progress
No cheating: elbows stay still, lower for 2–3 seconds. When every set reaches 15, go 1–2 kg heavier.
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