Build larger arms with dumbbells by concentrating your lifting efforts on the two main muscles of the arm. The biceps are the most prominent muscle in the front of the arm between the elbow and shoulder. The triceps run behind the arm from elbow to shoulder. By using an intense routine composed of decreasing reps and increasing weight, you can build these muscles at the gym or at home.
Hammer Curl for Biceps
Step 1
Stand with your feet shoulder-width apart. Hold the dumbbells with your palms facing each other.
Step 2
Keep the upper arm steady as you lift the dumbbell in your right hand until your arm is fully bent. Slowly lower. Repeat with your left hand. Repeat.
Step 3
Do four sets total. Do 10 reps in the first set. Do two fewer reps with each consecutive set, ending with a set of four. Increase the weight with each set until you are doing your maximum weight in the final set.
Incline Curls for Biceps
Step 1
Sit back on an incline bench set to a 45- to 60-degree angle. Hold dumbbells with your palms facing each other. Let your arms hang naturally on either side of the bench.
Step 2
Keep your elbow tucked in as you raise one dumbbell. Rotate your forearm at the top of the lift until your palm faces your shoulder. Slowly lower the dumbbell. Repeat with the other arm.
Step 3
Do four sets total. Do 10 reps in the first set. Do two fewer reps with each consecutive set, ending with a set of four. Increase the weight with each set until you are doing your maximum weight in the final set.
Kickbacks for Triceps
Step 1
Brace your left hand and left knee on a bench. Your right leg should be straight with your foot on the ground. Hold a dumbbell in your right hand, palm facing in. Bend your right arm, keeping your upper arm parallel to the floor.
Step 2
Extend your right arm back to a straightened position. Bend to retract the dumbbell to its starting position.
Step 3
Do four sets total. Do 10 reps in the first set. Do two fewer reps with each consecutive set, ending with a set of four. Increase the weight with each set until you are doing your maximum weight in the final set. Switch arms and repeat.
Lying Extension for Triceps
Step 1
Lie on a bench, with your feet flat on the floor. Hold dumbbells overhead with extended arms.
Step 2
Keep your upper arms perpendicular to the floor as you bend your arms to bring dumbbells above and behind your head. Raise to extended position overhead. Repeat.
Step 3
Do four sets total. Do 10 reps in the first set. Do two fewer reps with each consecutive set, ending with a set of four. Increase the weight with each set until you are doing your maximum weight in the final set.
Tips and Warnings
- Perform each lift slowly and smoothly to increase difficulty. Do these exercises only once or twice a week to prevent injury, and never perform them on consecutive days. Raise the difficulty level by reducing the rest time between sets. This will add a cardio benefit to your routine.
- Do not lift weight that you cannot safely control. If you fail to complete a lift, rest and try again or drop to a lower weight.
Things You'll Need
- Dumbbells of varying weight
- Adjustable bench
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