BIG Biceps and Triceps Workout At Home (NO Bench, Dumbbells ONLY)

Looking to train arms hard from home with dumbbells only and no bench? This At-Home Dumbbell Arm Workout is the perfect follow-along routine to help you build muscle at home with just a pair of dumbbells. Whether you have limited equipment or just want an effective dumbbell-only arm workout, this routine will help you maximize growth using strict form and time under tension. 00:00 Lets Get Started 00:11 Biceps Exercise 1 01:05 Biceps Exercise 2 02:24 Biceps Exercise 3 04:07 Triceps Exercise 1 05:02 Triceps Exercise 2 05:37 Post-Workout Notes Why This Workout Works: ✔ No bench required – Train anywhere using smart variations ✔ Targets both biceps & triceps for complete arm development ✔ Uses strict form and time under tension to maximize growth ✔ Great for home workouts, small spaces, or traveling ✔ Adjustable for all fitness levels – Use moderate to heavy dumbbells or go to failure 📌 Full Dumbbell-Only Arm Workout Routine: 💪 Incline Dumbbell Curl (Without a Bench!) – 3-4 sets of 8-12 reps or to failure 💪 Crossbody Hammer Curl – 3-4 sets of 8-12 reps per arm or to failure 💪 Dumbbell Preacher Curl (Knee-Supported) – 3-4 sets of 8-12 reps per arm or to failure 💪 Single Dumbbell Overhead Triceps Extension – 3-4 sets of 8-12 reps or to failure 💪 Push-Ups for Triceps Burnout – As many reps as possible (AMRAP) per set If you only have one pair of dumbbells and they’re light, increase the reps and go to failure on each set. If you have heavier dumbbells, aim for the 8-12 rep range for strength and hypertrophy. Who Is This Workout For? ✅ Anyone training at home without a bench ✅ Those who want to build bigger arms with minimal equipment ✅ Beginners to advanced lifters who need a dumbbell-only arm workout ✅ People looking for strict-form, high-tension training for better muscle growth This No Bench? No Problem! Dumbbell Arm Workout is designed for anyone looking to build stronger, more defined arms without needing a full gym setup. Be sure to check out the these other dumbbell biceps exercise if you do have access to an adjustable bench! Dumbbell Incline Curl (with Bench) -    • The Most Targeted Bicep Exercise for MAXIM...   Dumbbell Spider Curl (with Bench) -    • Spider Curls: The Best Curl for MAX Biceps...   My Best Workout Programs - https://j2fit.com/all-training-templates 💪 Drop a comment if you followed along, and let me know which exercise hit the hardest! 📌 For more dumbbell-only workouts, subscribe and turn on notifications!