Four staple arm exercises - two for biceps and two for triceps. You’ll only need a set of dumbbells and a bench or some sort of support such as a sofa or chair.

If you’ve followed our other chest, shoulder and back workouts then you’ll already have been working your arms, however here’s a short routine that’ll isolate the bicep, forearm and tricep muscles...


  1. DB Hammer Curls
  2. DB Twist Curls
  3. Tricep Bench Dips
  4. Overhead DB Tricep Extensions
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