Strength · arms

Arm-focused routine

Six dumbbell and kettlebell movements split evenly between biceps and triceps, since two-thirds of your upper arm is triceps. Run this twice a week with at least a day of rest between sessions.

6exercises
2xper week
35–45minutes
45–60srest / set
Biceps · 3 moves Triceps · 3 moves
01

Standing dumbbell curl

4 x 10–12
Two dumbbells Biceps

Stand tall, curl both dumbbells up while keeping your upper arms pinned to your sides, then lower under control to a full stretch at the bottom. The baseline biceps builder — go first while you're fresh.

Cue: no swinging — if your elbows drift forward you're using momentum, not biceps.
Standing dumbbell curl start position with arms extended and end position with dumbbells curled up to shoulders
02

Overhead triceps extension

4 x 10–12
One dumbbell or kettlebell Triceps

Hold one weight overhead with both hands, lower it behind your head by bending only at the elbows, then press back up to full extension. Hits the long head of the triceps hardest — the biggest of the three.

Cue: keep your elbows pointed forward and still, close to your ears.
Overhead triceps extension start position with dumbbell held overhead and end position with dumbbell lowered behind the head, elbows pointed forward
03

Hammer curl

3 x 10–12
Two dumbbells Biceps, forearms

Same curling motion as exercise 01, but with palms facing each other the whole time. Shifts emphasis onto the brachialis and forearm, which adds width to the arm rather than just peak.

Cue: keep wrists neutral and locked — don't let them roll toward a regular curl.
Hammer curl start position with dumbbells at sides, palms facing in, and end position with dumbbells curled up to shoulders in a neutral grip
04

Dumbbell skull crusher

3 x 10–12
Two dumbbells, bench or floor Triceps

Lying down with dumbbells extended over your chest, bend only at the elbows to lower the weights toward your forehead, then extend back up. Isolates the triceps under a deep stretch.

Cue: keep your upper arms vertical and still — only the forearms move.
Dumbbell skull crusher start position lying on bench with dumbbells extended above chest, and end position with dumbbells lowered toward the forehead
05

Dumbbell triceps kickback

3 x 12–15
One dumbbell, bench for support Triceps

Hinge forward with your upper arm parallel to the floor, then extend your forearm straight back until your arm is fully locked out. A light finisher that puts constant tension on the triceps.

Cue: keep your upper arm fixed the whole time — only the elbow hinges.
Dumbbell triceps kickback start position with elbow bent at ninety degrees, and end position with arm extended straight back, triceps fully contracted
06

Concentration curl

3 x 12 / side
One dumbbell, seated Biceps

Seated, brace your elbow against the inside of your thigh and curl the dumbbell up in a strict arc. Removes any momentum, so it finishes the session with a pure biceps squeeze.

Cue: pause and squeeze hard at the top before lowering slowly.
Concentration curl start position seated with arm extended and elbow braced against inner thigh, and end position with dumbbell curled up to the shoulder

Session notes

  • Order: alternate biceps and triceps through the session so one muscle group rests while the other works.
  • Rest: 45–60 seconds between sets — arms recover faster than big compound lifts.
  • Warm-up: a couple of light sets of curls and extensions with an easy weight before loading up.
  • Progression: once you hit the top of a rep range on every set with good form, add weight next session.
  • Kettlebell swap: exercise 02 works well with a kettlebell held by the horns; the rest are cleanest with dumbbells.