Ultimate Arms Exercises With Just One Dumbbell

You can do plenty of arms exercises with just one dumbbell to build up the strength and muscles of your biceps, triceps, and forearms at home.

Developing bigger arms is an ultimate goal of numerous fitness enthusiasts because they want to look attractive in any attire, whether they wear tees, shirts, suits, or vests.

However, to beef up arm muscles, you can’t just train your arms. You’ll also need to build other body parts, such as the chest, back, and shoulders.

Growing the larger muscles of your upper body will help you grow the arms as well.

I’ve shared as many as fifteen exercises in this article that you can do to strengthen and tone arms muscles with only one dumbbell.

Moreover, you’ll also get a sample of a dumbbell arm workout routine that you may use at home.

If you use a pair of dumbbells, you can also save the following exercises for separate arms muscles.

You can also combine bodyweight bicep and tricep workouts to build swole arms at home.

This article is especially for you if you

  1. Don’t have gym subscriptions or time to go to the gym.
  2. Prefer working out at home with a dumbbell.
  3. Have just started a workout journey and looking for dumbbell exercises for my arms.

Why dumbbell Workouts are good for arms?

A dumbbell is one of the excellent workout equipment you can use to build stronger arms and improve your overall physique.

It allows you to do various unilateral movements, using one arm at a time.

A dumbbell will be beneficial when your one arm is stronger than the other because it enables you to train both arms equally.

Here are the top three reasons why a dumbbell is good

  1. It allows a good range of motion so that you can target your muscles more specifically.
  2. It enables you to work more on your weaker side and build solid muscles.
  3. And it doesn’t require much space, you can use the dumbbell anywhere anytime.

Okay, let’s find out what arms workouts you can do with a single dumbbell and how to do them with the step-by-step guide.

Standing Arms Workout with Only One Dumbbell (No Bench)

  1. Standing Biceps Curl
  2. Zottoman Curl
  3. Dumbbell Reverse Curl
  4. Hammer Curl
  5. Crossover Curl
  6. Standing Dumbbell Overhead Tricep Extension
  7. Single-arm Overhead Tricep Extension

Let’s see how to do the above arms exercises with only one dumbbell.

1. One arm Dumbbell Biceps Curl

The standing bicep curl is one of the primary workouts for arms. You can do it with various equipment, such as a barbell, dumbbell, band, KB, and cable machine.

However, if you want to work on one arm at a time, you can single-arm dumbbell bicep curl.

single dumbbell workout for arms
one-arm dumbbell curl

The single dumbbell curl allows you to focus on each arm specifically and boost your strength.

To perform the move,

  1. Assume a shoulder-width stance, holding a dumbbell in your right hand with an underhand grip.
  2. Curl your arm toward your shoulder until your biceps are engaged.
  3. Pause, and then lower the weight. There’s your first rep.
  4. Do two sets of ten reps for each arm.

2. Single-arm Dumbbell Zottoman Curl

The Zottoman curl works on the biceps and forearms simultaneously and helps you develop bigger arms.

Moreover, it will also improve your grip strength which is crucial in various compound lifts, such as bench press, deadlift, and overhead press.

How to perform:

  1. Holding a dumbbell with an overhand grip, stand upright with your arms are straight at your sides.
  2. Bend your elbow to bring the weight toward your shoulder.
  3. Twist your wrist, so the palm is facing forward.
  4. Uncurl your arm and again twist your wrist and go for the next repetitions.
  5. Repeat for the desired number of times, equally on both sides.

3. Single arm Dumbbell Reverse Curl

You can strengthen your biceps differently through reverse dumbbell curls.

Like the Zottoman curl, it also strengthens the forearm and biceps and builds stronger and toned arms.

How to do dumbbell reverse curl:

  1. Holding a dumbbell with an overhand grip, stand upright with your back straight and let your arms hang at your sides.
  2. Curl your arm until you feel the contraction in your bicep muscles.
  3. Pause at the top, and then extend your elbows to complete the first rep.
  4. Shoot for a couple of sets of 10 reps each.

4. One-arm Dumbbell Hammer Curl

The hammer curl is also known as neutral grip bicep curl and it is one of the crucial workouts for bigger arms.

It works on the long head of the bicep and the brachialis (a muscle located below and underneath your biceps muscles).

single dumbbell workout for arms
Hammer Curl

A hammer curl allows you to target your biceps differently so it can be a great addition to your arms workout.

How to perform a one-arm hammer curl

  1. Stand upright with your back straight, grab a dumbbell with an overhand grip.
  2. Now curl your working until you feel the complete biceps contraction.
  3. Focusing on your biceps, stay in the curling point for a second and then slowly lower it down. There’s your one rep.
  4. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Make sure to squeeze the biceps while curling.
  • Keep your body straight and allow only your lower arms to perform the movement.

5. One Dumbbell Crossover Curl

The crossover curl is one of the variations of many bicep curls. However, it also works on the long head of the tricep muscles when you extend your arms entirely after completely the curl.

Arms Exercises With Just One Dumbbell
Crossover Curl

So, when you do the superset workout for biceps and triceps with a single and solitary dumbbell, you can do the crossover curl for bigger arms.

How to perform:

  1. Grab a dumbbell with an underhand grip.
  2. Get into the standing position, and
  3. Curl your arm toward the opposite shoulder to feel the contraction.
  4. Pause and then extend your arm until it is straight.

6. Standing Dumbbell Overhead Tricep Extension

The overhead tricep extension is one of the primary exercises you can do only with one dumbbell to build triceps and solid arms.

One Dumbbell Tricep Workout
One Dumbbell Tricep Workout

How to perform:

  1. Pick a dumbbell, and get into the standing position.
  2. Hold the top of a dumbbell with your hands behind your head with your elbows bent.
  3. Keeping your elbows fixed, extend your only your arms entirely overhead so you can feel the complete triceps contraction.
  4. Lower the dumbbell to the start and go for more repetitions.
  5. Do as many as you like.

7. Single-arm Dumbbell Overhead Tricep Extension

If you want to strengthen one tricep at a time, you can try a single-arm overhead extension with one dumbbell.

dumbbell arm workout no bench
single dumbbell workout for arm

It works the same as the both-arm extension, but it enables you to build one arm at a time.

How to do

  1. Stand upright in the hip-width stance and hold a dumbbell in your right hand with an overhand grip.
  2. Extend your arms overhead until your arms are fully straight and your palm facing forward.
  3. Bend your elbows and slowly lower the weight towards your opposite shoulder, making sure you feel tension through your triceps.
  4. Hold for a second and then slowly extend your arms overhead. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Make sure to squeeze your triceps muscles at top of the extension.
  • Keep your elbow steady and do not allow it to flare out to the sides.

Single Dumbbell Exercises For Bigger Biceps, Triceps and Forearms (with Bench)

If you have a bench at home, you can do more arms exercises with only one dumbbell.

Here’s the list of all workouts.

  1. Seated Bicep Curl
  2. Incline Dumbbell Curl
  3. Dumbbell Concentration Curl
  4. Prone Dumbbell Biceps Curl
  5. Lying Triceps Extension (Dumbbell Skull Crusher)
  6. Triceps Kickback
  7. Palms-Down Wrist Curl
  8. Palms-up wrist curl

Let’s see how to do each dumbbell arm workout with proper instructions.

1. One arm Dumbbell Seated Bicep Curl

If you want to lift more weight without putting stress on your lower back, so you can seated dumbbell curl.

Arms Exercises With Just One Dumbbell
one dumbbell seated bicep curl

Here are the steps to do it.

  1. Grab a dumbbell with a neutral grip.
  2. Sit on the corner of a bench and place your both feet firmly on the ground.
  3. Curl your arm and as you raise the dumbbell, slightly rotate your wrist so that your palm faces your shoulder.
  4. Hold for a second and then slowly lower it down. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 2-3 minutes rest between sets.
  6. Squeeze your biceps at the top of the lift.

2. Incline Dumbbell Curl

The incline bicep curl is one of the best exercises for the arm you can do it with even one dumbbell.

It provides a whole range of motion and improves biceps strength and including it in your arms workout routine may produce better results.1 Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls – Journal of Sports Science and Medicine

How to perform an incline bicep curl with a single dumbbell

  1. Holding a dumbbell in your right hand, lay down on your back on a 45-60 degree incline bench. Keep your feet firmly on th floor.
  2. Bring the dumbbell toward your shoulder until you feel the full contraction in your biceps muscles.
  3. Squeezing your biceps at the top, puase for a second before you extend your elbow.
  4. Shoot for the three sets of 10 to 12 reps each.

3. Dumbbell Concentration Curl

one dumbbell workout for biceps
one dumbbell workout for biceps

The concentration curl produces higher biceps muscles contraction in your biceps among several exercises – shown in a study published by the American Council of Exercise (ACE).2 ACE Study Reveals Best Biceps Exercises – American Council of Exercise (ACE)

So it would be a great addition to your arms workout routine.

Yuo can follow the below steps to do concentration curl

  1. Grab a dumbbell with your right hand with an underhand grip. Sit on the corner of a bench and place your both feet firmly on the ground.
  2. Slightly lean forward and place your elbow on the inner part of your right thigh and put your other hand on the left knee for support. That’s the starting position.
  3. Curl your right arm until you feel a full contraction in your biceps muscles. Make sure your elbows stay on the thigh.
  4. Hold for a second at the top and then slowly lower it down. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Keep your head down and your eyes on your biceps throughout the workout.
  • Do it slowly and allow your muscles to muscles to engage and activate.

4. One arm Dumbbell Prone Biceps Curl

Once you are bored of doing the usual curls, you can try one more variation and that is the prone bicep curl on a 30-degree incline bench.

You can do it with a pair of dumbbells, EZ bar as well as with a single dumbbell.

How to do a prone biceps curl

  1. Lie prone (face down) on a 30-degree incline bench.
  2. Grab a dumbbell with a neutral grip and let your arm hang below your shoulder.
  3. Start curling your arm, and as you raise the dumbbell, slightly rotate your wrist so that your palm is facing your shoulder.
  4. Hold for a second and then slowly lower it down. That’s one rep!
  5. Perform a couple of sets for each arm.
  6. Keep your head down and focus on the lifting throughout the workout.

5. Dumbbell Lying Triceps Extension

Performing lying tricep extension on a bench produces better muscles contraction than doing it on the floor.

So, if you have a gym bench at home, whether flat or flexible, you must try it.

How to perform

  1. Grab the top of a dumbbell with your hands, lie your back on a flat bench with your feet firmly on the ground.
  2. Bend your elbows and bring the dumbbell down behind your head.
  3. Keeping your elbows lcked, slowly extend your arms overhead until you feel the full triceps contration.
  4. Pause for a second and two, and then lower your to the start. There’s one rep.

Pro Tips

  • Keep your elbows locked and do not allow them to flare out to the sides.
  • Squeeze your muscles of the triceps when you extend your arms.
  • Avoid using heavier weight as this exercise requires a full range of motion.

6. Dumbbell Kickback

The tricep kickback is an isolation workout that stimulates triceps muscles and helps you build strong and muscular arms with a single dumbbell.

How to perform tricep kickback

  1. Place one knee and one hand on the bench and slightly lean forward.
  2. Put your other leg slightly back and to the side of that bench with your feet firmly on the ground and make sure your torso is parallel to the ground.
  3. Grab a dumbbell with your other hand with an overhand grip and position your elbow at your side in a way that your upper arm should be parallel to the ground.
  4. Now, kick your arm behind you by contracting the triceps. Hold for a second and then slowly return the weight to the starting position. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Make sure your arm is almost locked as you bring it back.
  • Focus on your triceps muscles while raising the dumbbells.
  • Make sure to extend your elbow all the way at the top of the movement.
  • Avoid using heavier weight and do it in a controlled motion.

7. Dumbbell wrist curl

If you want to build forged arms, you can’t skip forearms exercises. You’ll do strengthen your forearms specifically as you do for your biceps and triceps. And you can do that with only one dumbbell.

The wrist curl is an isolation workout that strengthens and tones forearm muscles.

You can do that with a single dumbbell anywhere you like, at home or the gym.

  1. Sit on your knees, holding a dumbbell with an underhand grip place your forearm on a flat bench with your palm is facing up. This is your starting position.
  2. Curl your wrist as high as you can while keeping your arms still.
  3. Squeeze your biceps for moment and then lower it down.
  4. Do as many sets and reps as you like.

8. Dumbbell Reverse Wrist Curl

You can also try it out reverse wrist curl. It strengthen your forearms in a different way.

Here are the steps to perform a one-arm wrist curl.

  1. Holding a dumbbell in each hand with an overhand grip, sit on the corner of a bench and keep your feet flat on the ground.
  2. Put your wrists on your knees with your palms facing down.
  3. Curl your wrist as high as you can without moving your arms.
  4. Hold for a second when your hands reach the top and then slowly return to the down position. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Single Dumbbell Workout Plan For Arms

Estimated time to complete: 60 minutes

You’ll try to keep as shorter rest as possible between sets.

Workout Reps
DB Overhead Tricep Extension10 x 3
Lying Triceps Extension10 x 3
Triceps Kickback10 x 3
Standing Biceps Curl10 x 3
Incline Dumbbell Curl10 x 3
Hammer Curl10 x 3
Dumbbell Concentration Curl10 x 3
Dumbbell Wrist Curl10 x 3
Dumbbell Reverse Wrist Curl10 x 3
One Dumbbell Workout Routine For Arms

If you join the gym, you can save the following arms exercises.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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