These 5 exercises are all you need to build biceps and triceps muscles

ActiveWorkoutsThese 5 exercises are all you need to build biceps and triceps musclesSkip the gym and build big guns with this 5-move dumbbell arm workoutWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Skip the gym and build big guns with this 5-move dumbbell arm workout

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Low Section Of Woman Exercising With Dumbbells At Home

(Image credit: Getty Images)

Do you know the difference between isolating and compound exercises? The former (e.g. bicep curls) focuses on one muscle, helping them grow faster, while the latter (e.g. deadlifts) uses multiple muscle groups to execute the movement, which is beneficial for calorie burn and muscle coordination. With this 5-move biceps and triceps arm workout, you can enjoy the best of both worlds: quick arm gains and increased energy expenditure.

Compound exercisesare movements that exercise multiple muscle groups at the same time. The sweet spot for a beginner (or even an experienced trainee looking to get stronger and pack on muscle) is a compound movement that uses multiple muscle groups, isn’t too complex and has significant loading potential. Just like the moves featured in this workout!

You’ll need a pair of medium-sized dumbbells for this workout, and if you haven’t got any, we recommend visiting ourbest dumbbellsandbest adjustable dumbbellguides first. There are five exercises in total, and you should aim to complete 8-10 reps of each (each side, where applicable) for three rounds. Allow 60 seconds of rest between exercises and 90-120 seconds between sets. Focus on clean reps, following a full range of motion. The exercises are as follows:

Easy-peasy! If you prefer not to use weights for your workout, try this10-minute push-up workoutand grow your arms, chest and shoulder muscles faster. Another option is this5-minute pull-up bar workoutthat can help you sculpt a strong back. This10-minute bicep and forearm dumbbell workoutfocuses on the front of your arm, while this20-minute dumbbell home sessioncan help you build rock-solid abs and big arms.

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