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Arm workouts with dumbbells
Biceps, triceps and shoulders with a pair of dumbbells. Slow down the lowering half of every rep and you'll feel the difference.
45 workouts · 10 to 43 min · most watched first · by Tiff and Dan · newest September 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Bicep Workout with Dumbbells11 min · Dumbbells
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Bicep Workout with Dumbbells11 min · Dumbbells | 11 min | Dumbbells | |
| Total Arm Workout with Dumbbells33 min · Dumbbells | 33 min | Dumbbells | |
| Killer Arm and Shoulder Workout21 min · Dumbbells, Bench | 21 min | Dumbbells, Bench | |
| Arms and Shoulders Workout with Dumbbells33 min · Dumbbells | 33 min | Dumbbells | |
| Dumbbell Back and Bicep Workout at Home38 min · Dumbbells | 38 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Tricep Workout with Dumbbells & Bodyweight11 min · Dumbbells | 11 min | Dumbbells | |
| Chest and Tricep Workout with Dumbbells31 min · Dumbbells, Bench | 31 min | Dumbbells, Bench | Intermediate |
| Sculpt Your Back and Biceps36 min · Dumbbells | 36 min | Dumbbells | Intermediate |
| Dumbbell Chest & Tricep Workout: High Volume35 min · Dumbbells | 35 min | Dumbbells | |
| Back and Bicep Dumbbell Workout21 min · Dumbbells | 21 min | Dumbbells |
All 45
33 minTotal Arm Workout with Dumbbells
21 minKiller Arm and Shoulder Workout
33 minArms and Shoulders Workout with Dumbbells
38 minDumbbell Back and Bicep Workout at Home
11 minTricep Workout with Dumbbells & Bodyweight
31 minChest and Tricep Workout with Dumbbells
36 minSculpt Your Back and Biceps
35 minDumbbell Chest & Tricep Workout: High Volume
21 minBack and Bicep Dumbbell Workout
36 minAbs & Arms Workout with Dumbbells
39 minDumbbell Push Workout: Chest, Triceps & Shoulders
41 minArms & Abs Workout
41 minBack and Bicep Workout with Dumbbells
27 minThe Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders
30 minKiller Arms & Abs Workout with Weights
39 minTough Back & Biceps: Dumbbell Pull Workout
36 minChest & Tricep Workout: Bodyweight + Dumbbells
37 minDumbbell Arm Workout: Slow and Controlled
36 minUltimate Push Workout: Chest, Shoulders + Triceps
36 minExplosive Back & Biceps Workout
36 minShoulders & Triceps Dumbbell Supersets
22 minDumbbell Arms & Shoulder Workout: Strength + Definition
10 minBigger Biceps: Dumbbells Only
Show all 45
31 minDumbbell Arms & Abs Workout
36 minBack & Biceps Dumbbell Workout
17 minArms & Shoulder Workout with Dumbbells
37 minAbs & Arms: Dumbbells & Bodyweight
37 minBuild Back & Biceps + Abs: Dumbbell Workout
37 minToned Abs & Defined Arms & Shoulders
39 minDumbbell Definition Workout: Arms, Back, Shoulders
11 minBodyweight + Dumbbell Tricep Workout
39 minBack & Biceps: Pull Conditioning
20 minDumbbell Chest & Triceps Workout
38 minUpper Body Workout: Arms, Chest, Shoulders & Abs
28 minArm Workout + Core: At Home with Dumbbells
36 minBack, Biceps & Abs Strength Workout
39 minSculpted Arms & Abs: Dumbbell Workout
33 minBack & Biceps
35 minAbs & Arms: Abs First
40 minArms & Shoulders Dumbbell Workout
41 minDumbbell Upper Body Workout: Chest, Triceps & Core
41 minUpper & Lower Pull: Biceps Finisher
43 minBuild Your Back & Biceps + Abs
10 min10 Minute Dumbbell Arm Workout
The moves we use most
Across these 45 workouts, these show up most often.
- Hammer Curlsin 20 workouts
- Skull Crushersin 17 workouts
- Wide Curlsin 15 workouts
- Cross Body Curlsin 13 workouts
- Lateral Raisesin 13 workouts
- Overhead Extensionsin 13 workouts
- Diamond Push Upsin 13 workouts
- Drag Curlsin 12 workouts
Questions
- Which of our arm workouts should I start with?
- Bicep Workout with Dumbbells. It's the most watched of these, with 2.5M views on YouTube. Biceps curls from every angle, finished with Zottman curls and 21s.
- How long are they?
- From 10 to 43 minutes. Most are about 36.
- Do I need equipment?
- Yes: all 45 use dumbbells.
- Are they good for beginners?
- 11 of the 45 are marked for beginners, and 8 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
