You can do various arm exercises with just one dumbbell to build solid biceps, triceps, and forearms. Developing bigger and defined arms is the ultimate goal of many fitness enthusiasts because they want to look attractive in any attire, whether they wear tees, shirts, suits, or vests.

Dumbbell exercises are fantastic for building bigger arms. They’re often better than the barbell, cable, and machine variations. You don’t need anything more. Our main Bony to Beastly Program heavily emphasizes dumbbells. Some of our best transformations come from guys working out at home in simple dumbbell home gyms.

Pushing exercises engage your triceps, front delts, and sometimes your side delts. That gives you options. If you’re a beginner, the best way to build bigger arms is to follow a 3-day full-body workout routine, doing arm exercises at the end of each workout. All it takes is a few sets of curls, extensions, and lateral raises.

An arm workout with dumbbells that is good for strength gains will lean into compound movements that allow you to overload your biceps and triceps over time. Further, certain arm isolation movements are naturally more suited to lifting heavier than others. Farmer’s Carry: 3 sets walking for max distance.