Why supersets suit an arm workout
Biceps bend the elbow and triceps straighten it, so one rests while the other works. Doing a curl and an extension back to back, then resting, halves the time of a normal arm session without making either muscle weaker. It works especially well at home or in a busy gym, where you only need one pair of dumbbells and a bench.
Do not forget the triceps: they are the larger muscle of the upper arm, so they matter more for arm size than many curl-focused routines suggest. This workout gives them as many sets as the biceps.
Arm exercises with dumbbells
The 30 minute dumbbell arm workout
| Pair | Exercise | Sets x reps | Rest |
|---|---|---|---|
| A1 | Standing dumbbell curl, both arms together | 3 x 8 to 12 | None, go to A2 |
| A2 | Lying dumbbell triceps extension | 3 x 10 to 12 | 90 s after the pair |
| B1 | Hammer curl | 3 x 10 to 15 | None, go to B2 |
| B2 | Overhead dumbbell triceps extension, one dumbbell in both hands | 3 x 10 to 15 | 90 s after the pair |
| C1 | Dumbbell wrist curl | 2 x 12 to 20 | None, go to C2 |
| C2 | Farmer's carry or farmer's hold | 2 x 30 to 40 s | 60 s after the pair |
- Standing dumbbell curl: both arms at once lets you use slightly more weight and saves time. Keep the elbows by your sides. Form details are in the bicep curl guide.
- Lying dumbbell triceps extension: a skull crusher with dumbbells, palms facing each other. Lower the dumbbells beside your head. The skull crushers guide covers the barbell and EZ-bar versions.
- Hammer curl: palms facing in trains the brachialis and the forearm muscle brachioradialis along with the biceps. See the hammer curl guide.
- Overhead triceps extension: the arm overhead stretches the long head of the triceps, which the lying version loads less.
- Wrist curl and farmer's carry: one trains the forearm flexors through a range, the other trains grip as a hold. Both are short and you will feel them.
Beginner and advanced versions
Beginner: two pairs, twice a week
| Pair | Exercise | Sets x reps | Rest |
|---|---|---|---|
| A1 | Alternating dumbbell curl | 3 x 10 to 12 per arm | None |
| A2 | Overhead dumbbell triceps extension | 3 x 10 to 12 | 90 s |
| B1 | Hammer curl | 2 x 10 to 12 | None |
| B2 | Close-grip push-up, knees down if needed | 2 x 8 to 12 | 90 s |
Beginners get arm growth from rows and presses too, so this short session on top of a full body workout is plenty for the first months. Training only with dumbbells? Add it to the full body dumbbell workout.
Advanced: heavier and longer in the stretch
| Pair | Exercise | Sets x reps | Rest |
|---|---|---|---|
| A1 | Incline dumbbell curl, bench at 45 to 60 degrees | 4 x 8 to 12 | None |
| A2 | Overhead dumbbell triceps extension | 4 x 8 to 12 | 2 min |
| B1 | Hammer curl, cross-body | 3 x 10 to 12 per arm | None |
| B2 | Lying dumbbell triceps extension | 3 x 10 to 15 | 90 s |
| C1 | Concentration curl, 2 second squeeze | 2 x 12 to 15 per arm | None |
| C2 | Dumbbell kickback | 2 x 12 to 15 per arm | 60 s |
| D | Wrist curl, then reverse wrist curl | 2 x 15 to 20 each | 45 s |
The incline curl starts with the arm behind the body, a stretched position for the biceps that a standing curl does not reach. Advanced lifters usually split this over two shorter sessions a week. Chin-ups and dips are strong additions if you have a bar and a dip station.
Arm workouts with one dumbbell
One dumbbell is enough for a full arm session. Do concentration curls and hammer curls one arm at a time, the overhead extension with both hands on one dumbbell, kickbacks one arm at a time, and wrist curls with each hand. One-arm work also shows quickly if one side lags behind; start every set with the weaker arm and match its reps with the other.
Progressing on light dumbbells
Arm exercises use light weights, so a 2 kg (5 lb) jump on a 10 kg curl is 20 percent. Use double progression with a wide range: stay on one weight and add reps until every set reaches the top, then take the next dumbbell and go back to the bottom. Work in 8 to 12 on curls and the lying extension, 10 to 15 or 12 to 20 on hammer curls, overhead extensions and wrist curls.
| Week | Dumbbell | Reps | Next step |
|---|---|---|---|
| 1 | 12 kg (26 lb) | 13, 11, 10 | Add reps |
| 2 | 12 kg (26 lb) | 14, 13, 12 | Add reps |
| 3 | 12 kg (26 lb) | 15, 15, 15 | Next dumbbell |
| 4 | 14 kg (30 lb) | 11, 10, 10 | Build to 15, 15, 15 |
If your gym has 1 kg steps for light dumbbells, use them. More on the method in the progressive overload guide, and more exercises for each muscle in the bicep workout and tricep workout.
Gripp counts every curl
Gripp is coming to iPhone. Log each set's reps and weight and Gripp sets your target for next session: last time 13 reps with 12 kg, today go for 14. When every set reaches the top of the range it moves you up a dumbbell. It tracks an estimated 1RM per exercise on a chart and rates your arm strength against people of your age and bodyweight.
Join the waitlist