It’s best to use a workout mat. All Rights Reserved. In today’s video, I’m gonna be showing you a full 20 minute arm workout and all you're going to need are a set of dumbbells. b) Hold the dumbbells at your side, with your arms at a 90 degree angle. Biceps Workout With Dumbbells at Home. But, as you’ll see in a moment, you can have an arm workout with dumbbells at home with the most basic of equipment, and just a few dumbbells that won’t clutter your home. a) Sit in a slightly declined chair with a dumbbell in each hand, positioned to point forward. A set of dumbbells will quickly help you progress from beginner workouts to more advanced exercises. One set with the heavy dumbbells – aim for 6 to 12 repetitions. Two sets (one or two sets with each dumbbell – heavy and light) – 6 to 12 reps per set. b) Brace one arm with your elbow on your inner thigh. In fact, you can use the same weight for all of these exercises. The most important safety tip is to avoid lifting dumbbells that are too heavy. It’s best to have two pairs of dumbbells, based on your current fitness and strength level. Two to Three sets (one or two sets with each dumbbell – heavy and light) – 6 to 15 reps per set. c) Extend the dumbbell back to the start position directly over your head. Never jerk the weights or slouch forward to perform a curl. Finally, and this is mostly for the equipment, be careful when placing the dumbbells on the floor as they can scratch or damage delicate surfaces. One of the main, benefits of a good bicep workout with dumbbells is the fact that you don’t need a gym to boost the bicep. Gym or at-home dumbbell arm workout. Do all 3 dumbbell exercises below, with 2-3 minutes rest between each exercise. Don’t have them? Full Arm Workout in 20 Minutes Using Dumbbells ONLY! Prevailing wisdom suggests that we need a fully-stocked gym and a full dumbbell rack that takes up an entire room. a) From a seated or standing position, raise the dumbbell over your head with a V-grip with your hands around one end of the dumbbell. c) Extend your arms behind you in a controlled movement, until your arms are straight and parallel to the ground. Warming up is incredibly important because it: To warm-up properly, you should do some light cardio to get the blood flowing, raise your core body temperature, and get your muscles warm. c) Hold the top position and lower the dumbbell to the starting position. And I’m going to show how to combine 3 different methods to maximize your pump. a) Grab both dumbbells to your sides and position them to point forward, from the standing position. This is a versatile piece of equipment that is inexpensive and takes up a small amount of storage space. Grab some weights of your choice and let's crush this!This workout contains 6 total exercises (3 bicep and 3 tricep) and it will be formatted as 2 triple-superset drop set format below: 4 Total Super-Sets for biceps⏰ 0 Rest Between Exercises - 90 Second Rest Between Supersets 10 Reps of Each Exercise for Biceps--------------------------------------------------------------------✅ Dumbbell Hammer Curls (Heaviest Weight)✅ Regular Dumbbell Curls (Medium Weight)✅ Incline Bench Dumbbell Curls (Lightest Weight) 4 Total Super-Sets for Triceps⏰ 0 Rest Between Exercises - 90 Second Rest Between Supersets 10 Reps of Skullcrushers + Cross Body, Dips to Failure--------------------------------------------------------------------✅ Dumbbell Skullcrushers (Heaviest Weight)✅ Cross Body Tricep Dumbbell Extensions (Medium Weight)✅ Bench Dips (Weight Optional) - Perform to FAILURE Trying this arm workout out? If you do these exercises correctly and with ample resistance, then your arms will definitely be sore the next day, and that’s always a good sign. For 3 free tips on how to build muscle fast customized for your body type and your goals, take my free body type fitness quiz -’s going on guys! For this workout, aim for two to three sets of 8 to 10 reps (to build strength) or 10-12 reps (for toning) for each of the exercises listed. One set with the light dumbbells – aim for 6 to 12 repetitions. d) Now curl the other arm in the same way. NOTE: The main difference with Hammer Curls is that you do not rotate your forearm/wrist. You can easily achieve a full-body workout using only dumbbells at home. You don’t need any special equipment for this workout; just a pair of dumbbells. You should feel solid resistance when lifting the heavy dumbbells, but not too much that you can barely do a few curls. Your arms will be extended with the dumbbells at your side. a) Take a seated position on a low table or chair. Maintain full control of the weight and maintain good posture. Dumbbells At Home. Today, we’ll go over everything you’ll need, how to go about it safely, and what exercises you should do for excellent arm growth and angular, lean arms.