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Strength at home

Arm workout at home: curls and triceps with dumbbells

Supersets pair a biceps move with a triceps move, so one rests while the other works. The overhead extension is in because training the triceps with the arm overhead grew them more than arm-at-your-side work in a 12-week trial. No dumbbells yet? Filled water bottles or a loaded backpack will do to start, as the NHS suggests. Do it once or twice a week, alongside your other strength sessions. The doses are our starting point.

30 minBeginner8 movesA dumbbellShoulders · Biceps · Triceps · Forearms · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
  2. Dumbbell biceps curl1 light set of 10
    Beginner · Biceps, Forearms · 3D demoAbout half your working weightEasier: Seated dumbbell curlHarder: Incline inner biceps curl

Superset A

3 rounds · Rest 60 to 90 s after each pair

  1. Dumbbell biceps curl10 to 15
    Beginner · Biceps, Forearms · 3D demoElbows by your sides; lower for a count of 2Easier: Seated dumbbell curlHarder: Incline inner biceps curl
  2. Standing overhead dumbbell triceps extension10 to 15
    Intermediate · Triceps · 3D demoOne dumbbell in both hands. With shoulder pain, do kickbacks insteadEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)

Superset B

3 rounds · Rest 60 s after each pair

  1. Hammer curl10 to 15
    Beginner · Biceps, Forearms · 3D demoThumbs up. With pain on the thumb side of the wrist, curl palms up insteadEasier: Seated dumbbell curlHarder: Alternating hammer curl
  2. Close-grip push-up (close triceps position)6 to 12
    Intermediate · Triceps, Chest, Shoulders · 3D demoHands under your chest. Easier: hands on a table or the stairsEasier: Push-upHarder: Archer push-up

Finisher

2 rounds · Rest 45 to 60 s after each pair

  1. Standing concentration curl10 to 12 each arm
    Beginner · Biceps, Forearms · 3D demoEasier: Concentration curlHarder: Seated barbell concentration curl
  2. Dumbbell triceps kickback12 to 15
    Beginner · Triceps · 3D demoUpper arm still; straighten fullyHarder: Dumbbell skull crusher (lying triceps extension)

Cool-down (optional)

  1. Overhead triceps stretch30 s each side
    Beginner · Triceps, Back · 3D demoHarder: Overhead lat stretch at a bench (elbows on the bench)

Tips

  • In your first two weeks, stop every set with 3 or 4 reps to spare. After that, stop most sets 1 to 3 reps short and let the last round get within 0 to 2.
  • When every set reaches the top of the range, move up to the next dumbbell. Dumbbell jumps are big for curls, so you may need to reach 15 reps first.
  • Your rows and push-ups count too: with this session once or twice a week, most people reach the 10 or more weekly sets that build muscle.
  • Sore elbows: go lighter and slower. Keep discomfort to about 3 to 4 out of 10, settled within an hour and no worse the next morning; otherwise see our elbow pain guides.
  • Tingling in your ring and little fingers during the overhead extension: shorten the range or swap to kickbacks.
  • After heart surgery through the breastbone, follow your team's advice before lifting with your arms.

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.

Guides that recommend it

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Questions people ask

How long does the arm workout at home: curls and triceps with dumbbells take?

About 30 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. 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. 6 of its 8 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.