If your goal is bigger, stronger arms, you’ll get better results by training biceps and triceps together—on purpose. Biceps handle the “front of the arm” flex, but triceps create most of the overall size (they make up the majority of your arm’s size), which is why a true dumbbell bicep and tricep workout needs both. Below you’ll find the best dumbbell bicep and tricep exercises (with cues and tips), plus a simple routine you can run weekly for strength, size, and definition.
Key Takeaways
- Train biceps + triceps together for fuller arms—biceps shape the front, but triceps drive most arm size.
- Use supersets to save time: pair one bicep move with one tricep move, then rest (A → B → rest) to keep intensity high without dragging workouts out.
- Run the 3-pairing routine 1–2x per week for consistent progress: a heavier pairing, a higher-rep thickness pairing, then a strict finisher.
- Progress by earning load increases: when you hit the top of the rep range with clean form, go slightly heavier next time—if form breaks, keep the weight and tighten reps/tempo.
- Form cues matter more than weight: keep elbows fixed, wrists neutral, and control the lowering phase to keep tension on the target muscle.
- No bench isn’t a dealbreaker: the close-grip press can be done as a floor press and still loads the triceps hard.
- Forearms are optional: add a quick Farmer’s Walk finisher (2 rounds x 30–60s) if you want extra grip and lower-arm work.
Best dumbbell bicep and tricep exercises
Use these as your “menu.” If you want a ready-to-follow plan, jump to the workout routine section below.
Bicep exercises
1. Dumbbell bicep curl (Standard)
This is the staple. It trains the biceps through a clean range of motion and gives you the most direct return on effort for bicep strength and size.
How to do it:
- Stand tall with a dumbbell in each hand, palms facing forward, arms fully extended.
- Keep elbows close to your ribs and curl the weights up without leaning back.
- Squeeze at the top, then lower slowly to full extension.
Tips:
- Control the lowering phase—this is where a lot of growth stimulus comes from.
- If your shoulders take over, the dumbbells are too heavy or your elbows are drifting forward.
- Keep wrists neutral (don’t bend them back) to stay strong and avoid discomfort.
2. Hammer curl
Hammer curls build thicker-looking arms because the neutral grip brings the brachialis (under the biceps) and forearms into the work. Great for overall arm density.
How to do it:
- Hold dumbbells at your sides with palms facing each other.
- Curl up while keeping the neutral grip the whole time.
- Lower slowly to the bottom without letting the shoulders shrug.
Tips:
- Think “elbows glued to sides.” If elbows swing forward, tension shifts away from the biceps.
- Use a weight you can control—hammer curls get sloppy fast when you go too heavy.
3. Concentration curl
This is your strict isolation move. It’s ideal for getting a strong squeeze, improving mind-muscle connection, and cleaning up left-to-right strength imbalances.
How to do it:
- Sit on a bench holding one dumbbell.
- Rest your elbow on the inside of your thigh with your arm extended.
- Curl up and squeeze at the top without letting your elbow lift.
- Lower back down slowly and repeat.
Tips:
- Keep the rep slow and strict—this one isn’t for ego weight.
- If you lose the squeeze, reduce the weight and tighten the range.
Tricep exercises
4. Dumbbell overhead tricep extension
One of the best dumbbell options for emphasizing the long head of the triceps. It’s a key move for building that “full” back-of-arm look.
How to do it:
- Hold one dumbbell with both hands and press it straight overhead.
- Bend your elbows to lower the dumbbell behind your head.
- Extend your elbows to press back up to the top.
Tips:
- Keep elbows pointed forward and close to your head for better tricep focus.
- Control the descent—don’t let the dumbbell “fall” into the bottom.
5. Tricep kickback
A true isolation finisher that’s great for tricep definition when done strictly. The key is keeping the upper arm fixed and squeezing hard at full extension.
How to do it:
- Hold dumbbells, hinge at the hips, and keep knees slightly bent.
- Pin your upper arms to your sides and extend your forearms backward until straight.
- Lower slowly back to the start.
Tips:
- If your elbows move, it becomes a shoulder swing—lock the upper arm in place.
- Go lighter and add a 1-second squeeze at the top for better results.
- Close-grip dumbbell press This is your heavier, compound tricep builder. It also trains the chest, but the close hand position keeps the triceps working hard through the press.
How to do it:
- Lie on a bench or the floor holding two dumbbells close together, palms facing inward.
- Lower the dumbbells toward your chest while keeping elbows close to your body.
- Press back up until arms are fully extended without letting the dumbbells drift apart.
Tips:
- Floor press is totally fine if you don’t have a bench.
- Keep reps controlled—especially the bottom half—so shoulders stay stable.
Dumbbell bicep and tricep workout routine
If you want a simple plan that works, run this 1–2 times per week. It’s structured as bicep + tricep pairings (superset style) so you get a great arm pump without wasting time.
How it works:
- Do Exercise A, then Exercise B, then rest.
- That’s 1 superset. Complete all sets before moving to the next pairing.
| Pairing | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Pairing 1 Strength + size |
A1) Dumbbell bicep curl (Standard) A2) Close-grip dumbbell press |
3 3 |
8–12 8–12 |
60–90s after A2 |
| Pairing 2 Thickness + long head |
B1) Hammer curl B2) Dumbbell overhead tricep extension |
3 3 |
10–15 10–15 |
60s after B2 |
| Pairing 3 Finisher + definition |
C1) Concentration curl (each arm) C2) Tricep kickback |
2 2 |
10–12 12–15 |
45–60s after C2 |
Progression (keep it simple)
| Goal | What to do |
|---|---|
| You hit the top of the rep range with clean form | Increase dumbbells slightly next session. |
| Form breaks before you reach the rep range | Keep the same weight and aim for cleaner reps (or slower lowering) next time. |
Optional: quick forearm finisher
If you want extra grip and lower-arm work, add one finisher at the end (2–4 minutes total). This keeps the page focused on biceps + triceps while still giving you a forearm option.
- Farmer’s Walk: 2 rounds x 30–60 seconds (heavy, tall posture)
Final thoughts
A dumbbell bicep and tricep workout works best when it’s balanced: biceps for the front, triceps for most of the size, and a routine you can repeat week to week. Use the exercise menu above, follow the pairing plan, and focus on steady progression. For more training ideas, check out our blog.
FAQ
How often should I train my biceps and triceps with dumbbells?
One to two sessions per week is enough for most people. If you train arms twice weekly, keep the second session lighter (higher reps, shorter rest) and avoid repeating the exact same exercises back-to-back.
Can you build arms with just dumbbells?
Yes. As long as you use progressive overload (more reps, better form, longer time under tension, or heavier dumbbells over time), dumbbells are enough to build both biceps and triceps.
How long does it take to see results from bicep and tricep workouts?
Most people notice a better pump and endurance fast, but visible changes usually take 4–8 weeks with consistent training and recovery. Strength often improves before size does.
Can beginners do this workout?
Yes. Start with lighter weights, use the lower end of the rep ranges, and keep the movement strict. If anything causes joint discomfort, swap it for a simpler variation (for example, floor press instead of bench press).
