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Gym workouts

Arm workout

Supersets pair a biceps move with a triceps move, so one rests while the other works.

35 minBeginner7 movesA dumbbell · A bench or box · A cable machineBiceps · Triceps · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Superset A

3 rounds · Rest 60 s

  1. Dumbbell biceps curl10–12 reps
    Beginner · Biceps, Forearms · 3D demoEasier: Seated dumbbell curlHarder: Standing Inner-Biceps Curl
  2. Dumbbell skull crusher (lying triceps extension)10–12 reps
    Intermediate · Triceps · 3D demoEasier: Dumbbell triceps kickbackHarder: Bench press with chains

Superset B

3 rounds · Rest 60 s

  1. Hammer curl10–12 reps
    Beginner · Biceps, Forearms · 3D demoEasier: Seated dumbbell curlHarder: Alternating hammer curl
  2. Triceps pushdown12–15 reps
    Beginner · Triceps · 3D demoHarder: Dumbbell skull crusher (lying triceps extension)

Finisher

2 rounds · Rest 45 s

  1. Standing Concentration Curl10 each side
    Beginner · Biceps, Forearms · 3D demoHarder: Seated Close-Grip Concentration Barbell Curl
  2. Bench dip8–12 reps
    Beginner · Triceps, Chest, Shoulders · 3D demoHarder: Parallel bar dip
  3. Wrist curls15 reps
    Beginner · Forearms · 3D demoEasier: Wrist-extensor eccentricsHarder: Seated One-Arm Dumbbell Palms-Down Wrist Curl

Tips

  • Keep the elbows still in curls and extensions.
  • Lower the weight for a slow count of two.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More gym workouts

Barbell strength workout

A classic barbell strength session: back squat, bench press, rows, overhead press and deadlift.

50 minIntermediate8 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the arm workout take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A bench or box, A cable machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.