The 10 Dumbbell Exercises For Arms Workouts

Training your arms should be some of the funnest parts of your gym session. That’s why we have provided a list of 10 of the most effective arm exercises you can use to grow both your biceps and triceps. Check out the exercises you can add straight into your training routine and also give the sample superset a try!

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Sean Klein
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In This Resource
  • The 10 Dumbbell Exercises For Arms Workouts
  • Sample Dumbbell Arm Superset
  • Benefits Of Arm Training
  • Aesthetics
  • Sports Performance
  • Training Considerations
  • Use High Volume Training
  • Use High Frequency Training
  • Common Mistakes
  • Don’t Use Momentum
  • Don’t Emphasis Weight Used

The 10 Dumbbell Exercises For Arms Workouts

Sample Dumbbell Arm Superset

Complete 3 rounds

1. Alternating Bicep Curls

Complete 12 repetitions

2. DB Tricep Extensions

Complete 10 repetitions

Benefits Of Arm Training


Most people reading this article will be looking to improve physical appearance by performing these exercises and I have great news for you, they work! It’s surprising how simple this process really is, if you consistently do these exercises then you’ll see results.

Sports Performance

Some sports will require you to have a strong set of biceps and triceps, these mainly include contact sports, that being said, a well planned strength and conditioning programme usually includes some arm isolation movements.

Training Considerations

Use High Volume Training

Using a high volume of sets will be important to see muscle growth. Try a minimum of 8 sets per week over multiple session to ensure you see progress.

Use High Frequency Training

Training with a high frequency (2-3) times per week will again ensure results in muscle growth in the arms. Remember to take each set close to failure, being 1-3 reps in reserve.

Common Mistakes

Don’t Use Momentum

This will result in the arms doing less work and achieving less of a stimulus, impacting the results of your training. Use the muscles you’re trying to grow, this is a pretty simple concept that many people don’t seem to be able to grasp.

Don’t Emphasis Weight Used

If you use too much weight, you will not be able to performed the desired amount of volume to create growth. Stick with weights where you can perform 10+ reps and you’ll be able to generate a lot of volume and therefore growth.

If you enjoyed this resource you can find more below, or try Programme, a fitness app that plans every workout for you based on your progress, equipment and lifestyle. This resource was written by Sean Richard Klein. Sean has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

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