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- Here's a complete dumbbell arm workout that targets different muscle groups:
- Hammer Curls (Biceps) – 3 sets of 10 reps
- Zottman Curls (Forearms) – 3 sets of 12 reps
- Overhead Press (Shoulders) – 3 sets of 10 reps
- Spoon Press (Triceps) – 3 sets of 15 reps
- Upright Rows (Shoulders) – 3 sets of 15 reps1
- Palms-up wrist curl (forearm flexors)
- Palms-down wrist curls (forearm extensors)
- Bicep curls
- Concentration curls
- Triceps kickback
- Overhead extension
- Chest press
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Here’s a complete dumbbell arm workout: Best for Biceps: Hammer Curls – 3 sets of 10 reps Best for Forearms: Zottman Curls – 3 sets of 12 reps Best for Shoulders: Overhead Press – 3 sets of 10 reps Best for Triceps: Spoon Press – 3 sets of 15 reps Great for Shoulders: Upright Rows – 3 sets of 15 repspowerliftingtechnique.com/arm-workouts-with-dum…10 Arm-Toning Dumbbell Exercises
- 1. Palms-up wrist curl This exercise works the flexor muscles located on the back or underside of your forearm. To do this exercise: ...
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