Biceps and Triceps Dumbbell Workout – Home Routine

Here is a very simple yet effective dubbell biceps and triceps workout. This routine can be done from practically anywhere.

Bicep Curls – Tricep Kickbacks 3 x 8-12
Hammer Curls – Tricep Dips 3 x 8-12 (dips till failure)
Concentration Curls – Overhead Tricep Extentions 3 x 8-12

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19 comments
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  2. Uber / November 10, 2012

    how much time did it take you to start seeing results?

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  4. CbBroWnN / November 27, 2012

    Legit! I do most of those myself too! haha but holy man you do all three of
    those tricep workouts in one workout? Thats rough stuff specially with the
    dips to failure. Nice vid!!

  5. JonnyTheTwix / December 9, 2012

    So all together 9-12 sets? All for tricep and biceps? How often would you
    do this workout?

  6. Kaoms Heart / January 22, 2013

    How heavy would you reckon me starting, im pretty new to training in
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  17. rob yu / October 8, 2013

    thanks for sharing alain…

  18. Paul Applegate / November 12, 2013

    very nice work out but instead of the dips i do skull crushers on my floor´╗┐

  19. Vlad Chiper / March 25, 2016

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