Dumbbell arm program: build biceps and triceps at home
Dumbbell arm workout program: curls, extensions, hammer curls. 8-week plan for muscular biceps and triceps.
Why this program?
Dumbbells are the ideal tool for arm training: they allow every angle (supination, pronation, neutral) and correct asymmetries. This program hits both muscle groups with the most effective dumbbell exercises: incline curl for biceps stretch, overhead extension for triceps stretch.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Alternating dumbbell curl | 4 | 8–10 |
| Overhead triceps extension | 4 | 8–10 |
| Incline dumbbell curl | 3 | 10–12 |
| Dumbbell skull crushers | 3 | 10–12 |
| Hammer curl | 3 | 10–12 |
| Dumbbell kickback | 3 | 12–15 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
What dumbbell weight for arms?
Depends on level. Beginner: 6–10 kg per hand. Intermediate: 10–17 kg. Advanced: 17–25+ kg.
Can I build big arms with dumbbells only?
Yes, up to a very advanced level. Adjustable dumbbells 5–25 kg cover most needs.
Should I train arms every day?
No. 2 sessions per week is optimal. Arms need recovery like any other muscle group.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries