Build muscle · Beginner
Arm workout: biceps and triceps in one session
This arm workout pairs three biceps moves with three triceps moves as supersets, so you rest only after the second exercise in each pair. It runs about 35 minutes with just a set of dumbbells, twice a week, and works equally well at home or in a gym.
Your week
Sessions
Arms (supersets)
| Exercise | sets | Rest | |
|---|---|---|---|
| Dumbbell Bicep Curl | 3 × 10-12 per side | 30 s |
 | Overhead Triceps Extension | 3 × 10-12 | 60 s |
 | Hammer Curl | 3 × 12 | 30 s |
 | Triceps Kickback | 3 × 12 | 60 s |
 | Concentration Curl | 2 × 12 per side | 30 s |
 | Bench Dip | 2 × max | 60 s |
How to progress
- Pair each biceps move with the triceps move after it (a superset): rest only after the second exercise.
An arm workout that pairs biceps and triceps in the same session is one of the most time-efficient ways to build bigger, more defined arms, because the two muscle groups do not compete for the same energy or joint the way, say, chest and shoulders do — you can superset them back to back and barely lose any strength on either side. This routine uses six exercises with dumbbells only, arranged as three biceps-triceps supersets, and takes about 35 minutes twice a week.
Who this arm workout is for
This is a beginner-friendly session that needs only a pair of dumbbells, so it works equally well as a home arm workout or a quick add-on at the gym. It suits anyone who already trains a few days a week and wants a dedicated arm day, or lifters whose main split does not leave much direct arm volume. If you are completely new to lifting, start with the full-body dumbbell workout for a few weeks first, since those already include some biceps and triceps work.
How to run the session
Warm up for a few minutes with easy arm circles and a light set of curls, then work through the three supersets in order: dumbbell curl paired with overhead triceps extension, hammer curl paired with triceps kickback, and concentration curl paired with bench dip. Do one set of the biceps exercise, move straight into one set of the triceps exercise with little to no rest between them, then rest the full time shown before starting the next round of the pair. This keeps the session brisk without sacrificing quality on either muscle, since biceps and triceps are on opposite sides of the upper arm and one does not fatigue the other.
How hard each set should feel
Pick a dumbbell weight for each exercise that leaves 2–3 reps in reserve on your first set and closer to 0–1 on your last — if you cannot control the weight down as well as up (no swinging, no using your back to heave the dumbbell), it is too heavy. Bench dips finish the session as a bodyweight burnout: aim for as many strict reps as you can get with your shoulders staying low and relaxed, not shrugged toward your ears. Concentration curls and triceps kickbacks are pure isolation moves, so a lighter weight with a hard squeeze at the top beats a heavier one done sloppily.
How to progress week to week
Use double progression: keep the same dumbbell weight until every set of an exercise reaches the top of its rep range (10–12 on curls, 12 on hammer curls and kickbacks), then move up the smallest increment your dumbbells allow, typically 1–2 kg (2–5 lb) per hand. Once you can do both sets of bench dips at your bodyweight limit, add a light weight plate on your lap or slow the tempo down to make each rep harder. This is the same 5–10% loading pattern described in the progressive overload guide. Because arms also get indirect work from any pressing or pulling exercise, two dedicated arm sessions a week on top of a full-body or split routine is enough for most people to see steady growth.
Adapting the workout: home, missing equipment, fewer exercises
No dumbbells: the resistance band bicep curl and a band-based triceps pushdown cover both moves — see the resistance band workout for a full band-only session using just one long band. No equipment at all: swap the curls for isometric holds and keep bench dips, or borrow moves from the calisthenics workout for beginners. If you are short on time, keep one superset per muscle (dumbbell curl and overhead triceps extension) and add the rest back in next session.
Recovery basics
Biceps and triceps are small muscles that recover quickly, but still leave about 48 hours before training them hard again — that is easy to forget since they also get worked on back and chest days. Mild soreness the next day is normal (see the muscle soreness guide), and getting enough sleep and roughly 1.6 g of protein per kg of body weight a day will do more for arm growth than adding extra sets.
Common mistakes on an arm day
- Swinging the dumbbells on curls: using your hips and back to heave the weight up shifts the work off your biceps entirely. Slow down and keep your elbows pinned to your sides.
- Locking the elbows out hard on triceps extensions: snapping straight at the top can strain the elbow joint over time. Stop just short of full lockout and control the weight back down.
- Doing the triceps exercise before the biceps exercise in a pair: the order in this plan is deliberate — swapping it does not cause harm, but keeping it consistent makes week-to-week comparisons easier.
- Chasing heavy weight on concentration curls: this is a strict isolation exercise; using momentum defeats the purpose. A lighter weight with a full squeeze builds more definition.
- Skipping warm-up sets: elbows and wrists take load on every exercise in this session, so 1–2 light sets before your first working set protects both joints.
What to do next
Use the plan builder to add this arm workout to a full weekly split, or pair it with the back and biceps workout and chest and triceps workout if you want more total arm volume. The biceps exercise hub and triceps exercise hub have more variations to rotate in every few months, and the one-rep max calculator can help you plan progression on any barbell curl you add later.
Questions people ask
How often should I train arms directly?
Can I do this arm workout with no equipment at all?
What weight should I use for dumbbell curls?
Why pair biceps and triceps exercises as supersets?
Is this arm workout good for women?
How long until I see arm definition?
Can I do arms the day after a back and biceps or chest and triceps day?
General fitness information, not medical advice. Check with a doctor or physiotherapist before starting if you have a health condition, an injury or are pregnant. Stop if you feel chest pain, dizziness or sharp pain.