Between weather and work schedules, it’s easy to miss a gym session. But even if you can’t get to the gym, that doesn’t mean you need to miss a lifting session—especially when it comes to arms workouts, which you can easily do at home with a few dumbbells.
Whether you’re in the gym or at home, this dumbbell-only workout routine will get your arms pumped up fast. By combining old-school biceps and triceps moves like the close-grip pushup and the dumbbell biceps curl with lots (and lots) of volume, you’ll guarantee a serious pump and that searing muscle hypertrophy—and that translates to huge gains.
One note: Because this workout incorporates a number of shoulders-intensive moves like the lateral raises and the dumbbell shoulder presses, make sure you thoroughly warm up your shoulders (and elbows) before starting this workout. Here’s a solid shoulders warmup you can use.
Directions
Perform 8-15 reps of each exercise. For starters, use lighter weight and complete the workout once. If you’re a more experienced lifter, go through the routine three times per week, resting at least two days between workouts.
