Dumbbell Arm Workout : Building big, strong, and great arms does not need luxury devices or gym pass. It just needs a pair of dumbbells and the right workout plan. You can grow your biceps, triceps, and forearms with dumbbells and a good workout plan. This dumbbell arm workout will show you how to get big, strong, and awesome arms without leaving your home or gym.
In this guide, you will learn:
✔ The 3 muscles you need to train
✔ The best dumbbell exercises you should do
✔ The complete dumbbell arm workout routine
✔ Tips you should use for faster muscle growth
✔ Mistakes you should avoid
Let’s go.
Why Dumbbells Are the Best For Growing Your Arms Muscle
Dumbbells allow you to move your arms in all directions, activate muscles that help in stabilizing your joint and keep your left and right arm balanced. Dumbbells are better than machines because they push your muscles more and your weaker arm will get stronger too.
Benefits of dumbbell arm workouts:
Grow your muscles bigger faster
Help you feel the muscles work better
You can do hundreds of variations of dumbbell arm workouts
Are great to do from your home
Are a great choice for beginners and advanced lifters
Muscles You Need to Work in a Dumbbell Arm Workout Routine
You need to train the three muscles to make your arms look good:
1. Biceps
The front muscle of your arm, helps you lift and pull stuff.
2. Triceps
Make 70 of your arms, are what you need to make bigger and thicker arms.
3. Forearms
Help you grip the dumbbells and look really good.
A balanced dumbbell arm workout routine hits all three muscles.
The Best Dumbbell Arm Workout Routine To Grow Your Muscles Faster
Do this workout routine 2 days per week with at least 2 days between workouts. Use a weight that is a little heavy for you but one that you can still keep good form with.
BICEPS WORKOUT
1. Dumbbell Bicep Curl
Sets: 3
Reps: 10-12
Why it works: The most classic bicep workout, isolates the muscle and pushes your peak contraction.
2. Alternating Hammer Curl
Sets: 3
Reps: 12 each arm
Benefits: Targets the secret muscle that makes your arms look bigger from the side.
3. Incline Dumbbell Curl
Sets: 3
Reps: 10-12
Muscles hit: The long head of your biceps, to stretch the muscle and make it look really big.
TRICEPS WORKOUT
4. Dumbbell Overhead Tricep Extension
Sets: 3
Reps: 12-15
Why it’s great: Focuses on the long head of your triceps that makes them bigger and more shapely.
5. Dumbbell Kickback
Sets: 3
Reps: 15
Benefits: Best for isolating the muscle and giving your triceps a great contraction.
6. Close-Grip Dumbbell Press
Sets: 3
Reps: 10-12
Why it works: It makes your triceps more powerful and thicker.
FOREARM FINISHER
7. Dumbbell Wrist Curl
Sets: 3
Reps: 15-20
Builds your forearm flexors and makes your grip stronger.
8. Reverse Wrist Curl
Sets: 3
Reps: 15-20
Works on your forearm extensors and makes your forearms more balanced.
Weekly Dumbbell Arm Workout Routine Schedule
Here is a simple way to grow your muscles bigger and faster.
Day workout
Monday Dumbbell arm workout routine
Thursday Dumbbell arm workout routine
Saturday Optional day to do a dumbbell biceps and triceps pump workout
Rest at least 2 days between workouts for your muscles to grow properly.
How to Get the Best Results with your Dumbbell Arm Workout Routine
If you want to grow muscles faster do these tips below.
1. Progressive overload
Add more weight or reps each week. Even one more rep is a rep you added.
2. Do slow and controlled reps
Don’t use momentum, use your brain and feel the muscles stretch and contract.
3. Use your full range of motion
Lockout your triceps at the top and stretch your biceps to the fullest.
4. Do heavy weight, do high reps
For example, do heavy dumbbell curls for 8 reps then switch to lighter dumbbell curls for 15 reps.
5. Train your muscles to failure or close
Don’t leave 3 reps in the tank. Leave 1-2 reps in the tank for best hypertrophy.
Common Mistakes You Should Avoid
Using too much weight
Leads to swinging the dumbbells and no muscle activation.
Not training your triceps enough
Remember, your triceps make up 70 of your arms.
Doing to fast reps
Slow reps make your muscles tense and work harder.
Not warming up before training your arms
Warm up joints and muscles for 2 minutes doing light curls/extensions of dumbbells.
Not sticking to the routine
Do this for 8-12 weeks for results.
Nutrition Tips to Grow Your Arms Muscles Faster
It’s not just your dumbbell arm workout routine that makes your arms bigger, it’s also what you eat.
✔ Make sure you eat enough protein
Eat at least 1.6-2.2 grams of protein per kilogram of bodyweight.
✔ Add more high protein foods
Chicken, eggs, fish
Paneer, tofu
Greek yogurt
Nuts and seeds
✔ Drink enough water
Water keeps your muscles hydrated and makes you stronger.
✔ Sleep 7-8 hours
Your muscles recover and grow the most while you sleep.
Who this dumbbell arm workout routine is for
This is great for:
Beginners that want simple and effective routines
Intermediate lifters that want a new arm workout routine
People who do workouts at home
People who lift weights at a gym and want their arms to get bigger faster
Anyone that wants bigger, better looking arms
If you stick with this and eat good you will see arms in 4-8 weeks for sure.
