Drop the barbell — you just need 4 moves and a pair of dumbbells to sculpt your upper body

A woman doing a bicep curl with a pair of dumbbells.

One of the best pieces of equipment you can use to build muscle in your arms, more specifically your biceps and triceps, are some dumbbells. If you can get your hands on some and are looking to make some upper body gains, we highly suggest you try out this efficient four move routine.

Dumbbells are effective for biceps and triceps training due to their versatility in allowing a wide range of motion and the ability to isolate each muscle group effectively through certain exercises. They also engage the stabilizing muscles, helping to promote functional strength in the arms.