This is THE BEST bicep & tricep workout!! Using a pair of dumbbells, we spend 20-minute crushing the biceps and triceps... and since we are using dumbbells, we'll also get your core and hips fired up too.

Awesome - I know.

In addition, we are 3 sets of each move, so you are working on building the muscles in the arms. Because that's what you need to do, babycakes.

You need progressive overload to see results.

Sorry, one set of doing a gazillion different arm exercises ain't gonna cut it for muscle growth.

I've picked the best bicep & tricep exercises in this workout, and we do them in multiple sets, so you see results. No fluff, just science-based training.

Tools: a pair of moderate dumbbells