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Dumbbell arms workout

A complete arms session using dumbbell, with sets and reps attached — plus all 40 dumbbell arms exercises in the catalogue if you want to build your own.

Beginner session

1 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Close-Grip Dumbbell Press 4 6–8 2–3 min
2 Alternate Hammer Curl 3 10–12 60–90 sec
3 Concentration Curls 3 10–12 60–90 sec

Intermediate session

1 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Dumbbell Floor Press 4 6–8 2–3 min
2 Dumbbell Lying Pronation 3 10–12 60–90 sec
3 Dumbbell Lying Supination 3 10–12 60–90 sec

Swapping an exercise out

Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.

Common questions

How many dumbbell arms exercises are there?

40 in this catalogue — 2 compound and 38 isolation movements, spread across 28 beginner, 12 intermediate and 0 expert-rated options.

How long should a dumbbell arms workout take?

The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.

How often should you train arms?

Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Arms responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.

Can you do this workout at home?

Yes. Dumbbell is home-gym equipment, so every exercise in this routine works in a spare room or garage.

All 40 dumbbell arms exercises

Alternate Hammer Curl beginner · isolation Close-Grip Dumbbell Press beginner · compound Concentration Curls beginner · isolation Cross Body Hammer Curl beginner · isolation Decline Dumbbell Triceps Extension beginner · isolation Dumbbell Bicep Curl beginner · isolation Dumbbell Floor Press intermediate · compound Dumbbell Lying Pronation intermediate · isolation Dumbbell Lying Supination intermediate · isolation Dumbbell One-Arm Triceps Extension intermediate · isolation Dumbbell Prone Incline Curl intermediate · isolation Dumbbell Tricep Extension -Pronated Grip beginner · isolation Flexor Incline Dumbbell Curls beginner · isolation Hammer Curls beginner · isolation Incline Dumbbell Curl beginner · isolation Incline Hammer Curls beginner · isolation Incline Inner Biceps Curl beginner · isolation Lying Dumbbell Tricep Extension intermediate · isolation Lying Supine Dumbbell Curl beginner · isolation One Arm Dumbbell Preacher Curl beginner · isolation One Arm Pronated Dumbbell Triceps Extension beginner · isolation Palms-Down Dumbbell Wrist Curl Over A Bench beginner · isolation Preacher Hammer Dumbbell Curl beginner · isolation Seated Bent-Over One-Arm Dumbbell Triceps Extension beginner · isolation Seated Dumbbell Curl beginner · isolation Seated Dumbbell Inner Biceps Curl beginner · isolation Seated Dumbbell Palms-Down Wrist Curl beginner · isolation Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate · isolation Seated Triceps Press beginner · isolation Standing Concentration Curl beginner · isolation Standing Dumbbell Reverse Curl intermediate · isolation Standing Dumbbell Triceps Extension beginner · isolation Standing Inner-Biceps Curl intermediate · isolation Standing One-Arm Dumbbell Curl Over Incline Bench beginner · isolation Standing One-Arm Dumbbell Triceps Extension beginner · isolation Tate Press intermediate · isolation Tricep Dumbbell Kickback beginner · isolation Two-Arm Dumbbell Preacher Curl beginner · isolation Zottman Curl intermediate · isolation Zottman Preacher Curl intermediate · isolation

Want this generated fresh each session?

The free generator rebuilds a arms workout every time, so you are not running the same five exercises for six months.

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