When I was asked to make a muscle back in my competitive days I would invariably hitch my sleeve up and squeeze. Nowadays we want to be lean with six-pack abs. We no longer want huge guns, but leaner, more muscular bodies. However, arms are still a mainstay. With this dumbbell-only arm workout you can build better arms in short order. All you need is a pair of dumbbells, an adjustable bench, and around 20 minutes.
Arm training shouldn’t be complicated. Their function is pretty simple and to the point. We either contract or extend at the elbow. Now I know it’s a bit more involved than that, but I’ll spare you the anatomy lesson and get right to the point.
I see better arms two different, but related ways. First, if you’re pressing and pulling in your current training program then you’re already building your arms. Bench presses, overhead presses, dips, pull-ups, pull-downs, and rows all have bearing on your arm development. Second, I see isolated arm training as finishing up the area for maximum development.
With that in mind you don’t need a ton of time, exercises, or sets. All you need is around 20 minutes and a little purposeful execution to get the job done. Let’s get to it!
The Dumbbell-Only Better Arm Workout
Lying dumbbell extension (nosebreakers) with standing dumbbell curl 3 x 10-12
Behind the head one-arm triceps extension with incline bench dumbbell curl 3 x 10-12
Bent-over dumbbell kickback with bent-over concentration curls 3 x 10-12
*Rest one minute between each superset and try moving through the pairs of exercises with little-to-no rest.