Caucasian strong woman lifting some weights and working on her triceps and biceps in a gym with dumbbells.

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One of the most daunting parts about going to the gym for some people is crowded areas, lines to machines, and the idea that other people are there watching them struggle to use a machine. For some that last thought is embarrassing and enough to make them refrain from using anything that seems too complicated to figure out on their first try. That’s OK though, we’re going to show you an easy way to get a full workout for your arms using just dumbbells, one of the simplest ways to workout. 

Each workout is designed to be done in 3 sets of 10-15 reps depending on your own limitations and desire for the intensity you seek during the workout 

Bicep Curls

  • This exercise can be performed in an upright or seated position depending on what feels more comfortable for you 
  • Start with the dumbbells down at your side with your palms facing forward 
  • In a slow and controlled manner squeeze your bicep to bring the weight up towards your shoulder 
  • Return to the starting position without releasing the tension in your bicep completely so that the return motion remains slow and controlled as well 

Triceps Extensions 

  • You will only need 1 dumbbell for this exercise 
  • Stand the dumbbell straight up on the ground and use both hands to favor one side where you grip 
  • You are not gripping the dumbbell directly in the middle like you would for most exercises 
  • Once you have a comfortable grip using both hands place the dumbbell behind your head and let it hang so that your elbows are bent at 90 degrees near your ears 
  • Slowly raise the dumbbell as high as you can above your head and then return it back to the starting position 

Hammer Curls 

  • Similar to how you grip a dumbbell on a bicep curl 
  • Palms are facing backwards instead of forwards in this instance
  • Bring the dumbbell across your body up to your chest until the dumbbell is nearly touching your chin 

Triceps Kickbacks 

  • Bend your knees slightly and arch your back forward so you are looking at the ground almost 
  • Place the dumbbells by your hips with your palms facing in toward your body 
  • Keep your arms tense and focus on using your elbow to move the weight back behind you 

Skull Crushers 

  • Recreate the same grip that you used for tricep extensions 
  • Find a bench or a flat surface to lay on and place your head at the very end of the bench 
  • Place the dumbbell behind your head so it is hanging in the air 
  • Keep your arms and elbows locked above your head and raise the dumbbell toward the sky

Spider Curls 

  • Use the same grip as a regular bicep curl 
  • Find a bench and adjust it so the seat is in the position it would be for an inclined bench press
  • Place your chest against the back of the seat so you are leaning forward completely and barely in contact with the ground 
  • Rep it like a normal bicep curl from here 

Overhand Curls 

  • Simply switch your grip so that it is opposite of the bicep curl
  • Place your hand so that your palms are facing down towards the ground when you are beginning the movement

Written by GAUDS intern Rob