ActiveWorkoutsBuild bigger arms in just 30 minutes with this 5-move dumbbell-only workoutIt’ll leave the biceps and triceps popping!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsBuild bigger arms in just 30 minutes with this 5-move dumbbell-only workoutIt’ll leave the biceps and triceps popping!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
It’ll leave the biceps and triceps popping!
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
We may be in the era of the hybrid athlete, but according toGooglemore than 90,000 people still search for the ‘best arm exercises’ each month. Whilebicep exercisestend to be more popular thantricep exercises, for 3D arms you need to prioritise both, especially as the triceps make up two-thirds of the size of your arm. This five-move workout from Fitness Trainer,Joe Bronston, targets both, and all you’ll need is 30 minutes and somedumbbells.
What’s great about this workout is that Bronston has picked exercises that target the arm’s muscles from various angles. This includes the short and long head of the bicep, and the long, lateral and medial head of the triceps, which is essential if you want to build well-rounded arms (and avoid imbalances). The majority of the exercises are also performed either kneeling or lying down so more emphasis is placed on the working muscle for more gains. Plus, it gives you a nice little workout for your midsection too as it forces your core muscles to work harder.
The workout itself is simple; work your way through each exercise below, completing three rounds of 10-12 reps for each movement. Rest for 45 to 90 seconds between rounds and two minutes before moving on to the next exercise. Make sure you’re using a weight that’s challenging enough that your last two reps are a struggle, but don’t go so heavy that you’re working to failure. Here’s the workout:
Here’s another greatarm workoutfrom Bronston for you to try. It will only take 25 minutes, but it promises to leave you with an insane pump! If you’ve got a little more time on your hands, then our ‘big arms workout’ is the only workout you need to build maximum arm muscle at home— give it a go!
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Samsung Galaxy S25: every leak, rumour and spec we’ve heard before the launch eventThis is everything we’ve heard about the new handsets
This is everything we’ve heard about the new handsets
This case turns your iPhone or Android phone into an e-reader, but there’s a catchActually, there are a couple…
Actually, there are a couple…
A fitness expert says you only need this three minute mobility routine to improve your posture – so I tried itWas three minutes really enough to ease stiffness in my shoulders, neck and hips?
Was three minutes really enough to ease stiffness in my shoulders, neck and hips?
This no-jump, zero-equipment full-body workout is all you need to build muscle all overYou don’t need a gym membership to get fit
You don’t need a gym membership to get fit
10 minutes, two dumbbells and this standing workout for more sculpted armsTone your arm the fun way with this no-repeat workout
Tone your arm the fun way with this no-repeat workout
The ultimate full-body gym workout for beginners, according to a fitness expertWant to hit the gym to build strength and muscle, but don’t know where to start? This workout can help
Want to hit the gym to build strength and muscle, but don’t know where to start? This workout can help
You only need two dumbbells and this 30-minute workout to grow your glutes at home
6 running mistakes beginners should avoid, according to an expertIf you want to avoid injury and improve your performance
If you want to avoid injury and improve your performance
Skip the run — blast through calories with two dumbbells and this 20-minute HIIT workoutChris Hemsworth’s trainer, Luke Zocchi, brings you a workout that’ll leave you feeling fitter and stronger
Chris Hemsworth’s trainer, Luke Zocchi, brings you a workout that’ll leave you feeling fitter and stronger
10 essential biceps exercises to sculpt stronger, bigger armsTop-tier biceps exercises you should use for ultimate muscle gain
Top-tier biceps exercises you should use for ultimate muscle gain
