You don't need the gym to build strong arms – use this eight-move workout instead

You only need two dumbbells and a spare 30 minutes to squeeze this session in

Man working out with dumbbells
(Image credit: Getty Images)

If you want to build a strong set of arms, you might think you need to make a beeline for the gym, but that's not true. This workout allows you to train at home using just a couple of light-moderate dumbbells. 

Personally, we recommend picking up a pair featured in our roundup of the best adjustable dumbbells (clever workout companions with several weight options so you can find a load to suit your strength level). But, if you'd rather keep things simple, a fixed weight set or even two tins of beans will do the trick for beginners. 

This session has been designed by Sweat app trainer Britany Williams to hit the two main muscles in your arms: the biceps and triceps. It features four supersets (complimentary pairs of exercises performed one after the other) which couple a biceps exercise with a triceps exercise.

To try it for yourself, perform 10-12 repetitions of both exercises in the first superset without taking a break between them, then rest for 90 seconds. Complete this sequence for three rounds, then it's time to switch things up by starting the next superset. 

The workout is finished when you've completed three rounds of each superset. This should take you about 30 minutes.

Find out which exercises await you in Williams' videos below. Then (after a thorough warm-up, of course) you're ready to take on this testing session for yourself. 

Watch Britany Williams' dumbbell arm workout

This is an example of a resistance training workout, with a focus on building strength and muscle in the targeted body part (in this case, the arms). This training style usually follows a format of between eight and 12 repetitions of an exercise followed by 60 seconds or more of rest. 

Unlike in HIIT workouts for fat loss you might have tried, these longer rest periods have the benefit of allowing your muscles to recover slightly so you can hit the next set with renewed intensity. But, this can mean you end up spending an hour or more in the gym. 

On the other hand, Williams' clever use of supersets in this session makes it a time-efficient way to train. By pairing a biceps exercise with a triceps exercise, one muscle is able to rest and recover while the other works, and vice versa. 

This means you only have to rest after every two exercises, rather than one, allowing you to hit an effective workout in almost half the time. 

If you enjoy this training method, why not try our superset-based full-body resistance band workout, or challenge your lower-body with this dual dumbbell leg session

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.