Want to beef up your arms? Contrary to what you might think, the triceps – not the biceps – are the main muscles responsible for adding impressive bulk.

Guess what – we’ve designed a workout aimed at maximising your mass by using just dumbbells. .  

Do as many reps and sets as you feel comfortable with. Get ready to trounce those triceps!


  • Put your hand and knee on a bench and hold a dumbbell in your other hand, upper arm parallel to your body and palms facing in. Lean forward so your body makes a 45 degree angle with the bench.
  • Keeping your upper arm still, extend your elbow and push the dumbbell back until your whole arm is parallel to the floor.
  • Slow bend your arm to lower the weight. Repeat with the other arm.


  • Lie on a bench with dumbbells in each hand. Extend arms straight up over your chest with palms facing down.
  • Point elbows outward and bend them as you lower the weights almost to your chest so you make a right angle. Ensure your arms are turned inward as this hits your triceps from a new angle. Push back up and repeat.


  • Hold a dumbbell in one hand and lie back on a bench or the floor. Straighten your arm up holding the weight above your shoulder.
  • Bend your elbow and lower the dumbbell slowly to the opposite shoulder, using your free hand to stabilise the upper arm if you need. Hold for a moment.
  • Bring the dumbbell back up to starting position. Do several more reps then switch sides.


  • Stand with feet shoulder width apart and one dumbbell held in front of you with both hands. Raise the dumbbell above your head and straighten your arms.
  • Slowly lower the weight behind your head, keeping your elbows tucked in as much as possible. Keep the upper arms steady and keep lowering until your forearms touch your biceps.
  • Return to starting position and repeat up to 12 reps.

Weight workouts are incredibly beneficial – so make sure you work them into your next gym session!


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Simon J.
30 October 2017

Simon J.

Those dips are good although be very careful of form - quite easy to injure the shoulder. The poor old triceps can get neglected so these moves are good.

Michael A.
30 October 2017

Michael A.

I am never sure how to mix triceps and biceps exercises. Which are best to do first? Or should I alternate one on one? Any ideas welcome!

Sean S.
27 October 2017

Sean S.

Options are fairly limited with triceps exercises but the best ones are listed here. I also do plenty of dips.

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