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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.
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.
Add an inch to your arms fast with this arms workout, try our “double-duty” workout for massive biceps and triceps gains, and make sure you’re familiar with these five essential exercises for bigger arms.
If you’re working out at home often, check out these 10 at-home dumbbell workouts.