Get Huge Arms (Forearms Included) | Dumbbell Only Arms Workout

Perform bicep curls.
 Bicep curls work out the muscles in your upper arm. Hold a dumbbell in each hand with your arms straight. Curl the dumbbells up towards your shoulders. Pause briefly and lower them again.

  • Do two or three sets of 8-12 repetitions.
  • o triceps dumbbell extensions to bulk up your triceps. Stand with your feet shoulder-width apart and hold dumbbells over your head with your wrists facing inward. Lower the dumbbells behind your head so that your elbows point up in the air, then raise the dumbbells above your head and straighten your elbows again.[2]
  • Do between 8 and 12 reps, and 3 to 5 sets.
  • Do wrist curls to work out your forearms. It is important that you do not neglect your forearms. Wrist curls can help strengthen your wrists and forearms, which will improve your lifting ability overall. To do wrist curls, sit and grasp a dumbbell in each hand. Rest your arms against your thighs with your wrists hanging off the edge of your knees. Curl your wrists up and back down, keeping your forearms still.[3]
  • Repeat 8-12 times. Do two or three sets total.

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