Building strong and defined arms doesn't require a gym membership or super-expensive equipment. With a pair of adjustable dumbbells and dedication, you can sculpt impressive biceps and triceps right in the comfort of your home.
In this blog post, we'll guide you through an effective at-home arm workout routine that targets your biceps and triceps, using only a pair of adjustable dumbbells & a bench.
The Workout Routine
Bicep Curls
- Hold a dumbbell in each hand, arms fully extended, and palms facing forward.
- Keep your upper arms stationary and curl the weights toward your shoulders while exhaling.
- Pause at the top of the contraction, then lower the weights slowly while inhaling.
- Aim for 4 sets of 8-10 reps.
Hammer Curls
- Hold a dumbbell in each hand, arms fully extended, but this time, keep your palms facing your torso.
- Curl the weights while keeping your upper arms stationary.
- Pause at the top of the movement, then lower the weights slowly.
- Perform 4 sets of 8-10 reps.
Tricep Dips
- Use your bench (or a sturdy chair or low table!) for this exercise.
- Sit on the edge of the bench and place your hands shoulder-width apart, fingers pointing forward.
- Walk your feet out, supporting your weight on your arms.
- Lower your body by bending your elbows until they are at a 90-degree angle.
- Push back up to the starting position.
- Complete 4 sets of 8-10 reps.
Tricep Kickbacks
- Hold a dumbbell in each hand and bend forward at your waist, maintaining a straight back.
- Keep your upper arms close to your torso and parallel to the ground.
- Extend your arms behind you while exhaling, squeezing your triceps at the top of the movement.
- Inhale and slowly lower the weights back to the starting position.
- Perform 4 sets of 8-10 reps.
Diamond Push-Ups
- Get into a push-up position but bring your hands close together directly under your chest, forming a diamond shape with your fingers.
- Lower your body, keeping your elbows close to your sides.
- Push back up to the starting position.
- Aim for 4 sets of 8-10 reps.
Now to Cool Down…
After completing the workout, take a few minutes to cool down. Stretch your biceps and triceps with static stretches to improve flexibility and reduce muscle soreness.
Anyone of us can achieve strong, well-defined biceps and triceps without leaving our homes. This at-home arm workout, using your BRAINGAIN adjustable dumbbells, targets these muscle groups effectively.
Remember to warm up, maintain proper form during each exercise, and incorporate this routine into your fitness schedule consistently. Your dedication will pay off as you watch your arms transform and gain strength.