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- Here are some dumbbell exercises for bigger arms:
- Hammer Curls (for biceps) – 3 sets of 10 reps
- Zottman Curls (for forearms) – 3 sets of 12 reps
- Overhead Press (for shoulders) – 3 sets of 10 reps
- Spoon Press (for triceps) – 3 sets of 15 reps
- Upright Rows (for shoulders) – 3 sets of 15 reps1
- Alternating Crossbody Dumbbell Curl
- Single-arm Overhead Tricep Extension
- Two-arm dumbbell kickback
- Wide Dumbbell Curl
- Concentration Curl
- Dumbbell Spider Curl
- Arnold 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 BEST Exercises for BIG ARMS (Dumbbells Only!)
- #1 Alternating Crossbody Dumbbell Curl Let’s start with a bicep exercise that targets a part of your arm that most people don’t train hard enough – the brachialis. ...
- #2 Single-arm Overhead Tricep Extension ...
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