Beginner Arms Build Muscle Workout — Dumbbell

Beginner dumbbell arm workout for muscle building: bicep curls, hammer curls, triceps extensions & kickbacks.

Level: beginner · Muscle group: arms · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (8 exercises)

1. 1. Dumbbell Bicep Curl (Standing)
   3 sets · 12-15 reps · 60s rest
2. 2. Dumbbell Hammer Curl (Standing)
   3 sets · 12-15 reps · 60s rest
3. 3. Dumbbell Overhead Triceps Extension (Seated)
   3 sets · 12-15 reps · 60s rest
4. 4. Dumbbell Triceps Kickback (Bent-Over)
   3 sets · 12-15 reps · 60s rest
5. 5. Dumbbell Concentration Curl
   3 sets · 12-15 reps · 60s rest
6. 6. Dumbbell Incline Bicep Curl
   3 sets · 12-15 reps · 60s rest
7. 7. Dumbbell Front Raise (as part of warm-up)
   2 sets · 15-20 reps · 45s rest
8. 8. Dumbbell Shoulder Press (as part of warm-up)
   2 sets · 15-20 reps · 45s rest

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