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- Here's a complete dumbbell arm workout12:
- Biceps: Hammer Curls – 3 sets of 10 reps
- Forearms: Zottman Curls – 3 sets of 12 reps
- Shoulders: Overhead Press – 3 sets of 10 reps
- Triceps: Spoon Press – 3 sets of 15 reps
- Shoulders: Upright Rows – 3 sets of 15 reps
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…Below you'll find a day-by-day plan outlining which moves to do when, and - crucially - how many reps to do. The reps increase as they days go on and (in theory) your strength increases.
www.fitandwell.com/how-to/dumbbell-arms-workou… - People also ask
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