Dumbbells

Dumbbell-Only Arm Workout

Arms are the one place where dumbbells lose nothing at all. Every curl and extension worth doing can be done with a pair, and the independent loading means neither arm can hide behind the other — which is the whole reason one of your arms is bigger than the other right now.

The session · 6 exercises
  1. 1

    Dumbbell Curl

    3 × 10–12

    Biceps · also Forearms

    • Start with the arms straight and palms facing forward.
    • Curl both dumbbells up, keeping the elbows still.
    • Squeeze at the top and control the way down.
  2. 2

    Overhead Dumbbell Extension

    3 × 10–15

    Triceps

    • Hold one dumbbell overhead with both hands, elbows pointing up.
    • Lower behind the head until you feel a deep stretch in the triceps.
    • Extend back overhead without letting the elbows flare wide.
  3. 3

    Alternating Dumbbell Curl

    3 × 10–12

    Biceps · also Forearms

    • Start with palms facing in, then rotate to palms up as you curl.
    • Curl one arm at a time while the other stays fully extended.
    • Alternate smoothly rather than rushing.
  4. 4

    Dumbbell Kickback

    3 × 12–15

    Triceps

    • Hinge forward with the upper arm parallel to the torso.
    • Extend at the elbow until the arm is straight, then squeeze.
    • Keep the upper arm completely still. Light weight only.
  5. 5

    Hammer Curl

    3 × 10–12

    Biceps · also Forearms

    • Hold the dumbbells with a neutral grip, palms facing each other.
    • Curl straight up without rotating the wrists.
    • This hits the brachialis, which pushes the bicep peak up.
  6. 6

    Zottman Curl

    3 × 10–12

    Biceps · also Forearms

    • Curl up with palms facing up.
    • At the top, rotate the palms down and lower slowly in that position.
    • Rotate back at the bottom. Builds forearms as much as biceps.

Getting the most out of it

Alternate between the biceps and triceps movements rather than finishing one and starting the other. Each gets a full rest while the opposite works, which roughly halves the time the session takes without reducing the work done.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

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Other equipment, other sessions

All 25 workouts

General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.