You only need two dumbbells and these four standing supersets to build bigger arms

ActiveWorkoutsYou only need two dumbbells and these four standing supersets to build bigger armsForget endless hours in the gym, you only 30 minutes for an effective arm workoutWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Forget endless hours in the gym, you only 30 minutes for an effective arm workout

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

(Image credit: Getty)

Man doing bicep curls with dumbbells in his living room

(Image credit: Getty)

If you’re worried that not spending hours bicep curling is going to ruin your chances ofgetting bigger arms fast, it won’t. According toHealthline, 20 to 30 minutes of workout time is plenty enough to build muscle and we’ve got the perfect workout that will help you do just that. All you need is a pair of thebest dumbbells.

This workout focuses on your biceps, triceps and shoulders. There’s eight exercises altogether but, remember, you’re doing two back-to-back, so it’ll feel more like four. As muscle growth is the aim of the game here it’s all about hypertrophy training, so high reps. You’re aiming for 12 reps of each exercise and you’ll do each superset three times. Ready? Here’s your workout:

Superset 1

Superset 2

Superset 3

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If you don’t own any dumbbells, then any weights will do — whether it’s using apair of kettlebellsor even two small weight plates. One singleadjustable dumbbellwould also be suitable, you’d just have to do all the exercises on each side though. Alternatively, you could fill up two heavy water bottles and make your own home weights (a keg water bottle is best like the one in ourbest gym water bottle guide). In need of more speedy workouts? Give this12 minute upper body dumbbell workouta try for when you’re really pushed for time.

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