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- 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-dumbbells/
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Sep 19, 2024 · 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.
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