Strong, defined arms are not just a visual statement – they are a symbol of strength and stability. The biceps and triceps together make up the largest part of the upper arm and play a central role in almost every movement of daily life or training.
This 20-minute biceps and triceps workout is perfect if you're short on time but want maximum results. Targeted exercises, short breaks, and the use of dumbbells ensure effective muscle building and defined arms – whether at home or in the gym.
Why targeted arm training is important
Many people neglect the upper arm and focus only on the chest or back. However, the arms are crucial for every pushing and pulling movement.
A strong interaction between biceps and triceps not only improves strength, but also posture, body control and stability during training.
Biceps (biceps brachii muscle):
- Bends the forearm and rotates it outwards (supination).
- Particularly active in pulling movements and curls.
Triceps (triceps brachii muscle):
- Stretches the arm at the elbow.
- Indispensable for pressure exercises such as push-ups, dips or bench presses.
Goal : Balance between flexors and extensors – for strength, symmetry and injury prevention.
Preparation & Equipment
For this workout you need :
- A pair of dumbbells (e.g. Atletica Adjustable Dumbbells )
- A weight bench or stable surface
- A gym mat for floor exercises
- Optional : Resistance bands for warm-up or additional exercises
Duration : 20 minutes
Goal : Maximum muscle activation with minimal time expenditure
The 20-minute biceps and triceps workout
The workout consists of two supersets (biceps + triceps each) and a final finisher for maximum blood flow (“Pump “ ).
Version:
- 40 seconds of exertion per exercise
- 20-second pause
- 60-second break after each superset
Superset 1 – Basic exercises for mass
1. Biceps Curls (Classic)
Goal : Building the anterior upper arm muscles
- Stand upright, hold dumbbells at your sides, palms facing forward.
- Bend arms until dumbbells reach shoulder height .
- Lower slowly, maintaining tension.
- 3 sets of 12 repetitions.
Tip : Keep your elbow still – only move from your forearm.
2. Triceps Dips (body weight or bench)
Goal : Strengthening the back of the upper arm
- Place your hands behind your body on a bench, legs straight or bent.
- Bend your elbows and slowly lower your body .
- Push up again using your arms.
Variation : Feet on second bench for more intensity.
Superset 2 – Form and Definition
3. Hammer Curls
Goal : Strengthen forearm & biceps brachialis
- Grip dumbbells neutrally (thumb pointing up).
- Bend arms to 90 ° .
- Lower slowly, no momentum.
- 3 sets of 10-12 repetitions.
Atletica Tip:
With Atletica Grip Pads your grip remains secure – even with heavy weights.
4. Overhead Triceps Extension (with dumbbell)
Target : Long head of the triceps
- Hold a dumbbell with both hands behind your head.
- Stretch your arms until they are almost fully extended.
- Lower slowly, keeping elbows stable.
Tip : Keep your torso stable and do not arch your back.
Superset 3 – Focus on Tension & Control
5. Concentration Curl (One Arm)
Goal : Maximum muscle contraction in the biceps
- Sitting on the bench, rest your elbows on your thighs.
- Lift the dumbbell in a controlled manner, hold briefly at the top.
- 3 sets of 10 repetitions per page.
Variation : With a slight twist for even greater stimulation.
6. Triceps Kickbacks
Goal : Defined back of the arm
- In a lunge, back slightly tilted forward.
- Dumbbell at a 90 ° angle, elbows close to the body .
- Stretch your arm until it is straight, then slowly return it.
- 3 sets of 12 repetitions each.
Atletica recommendation:
With Atletica Adjustable Dumbbells you can adjust the weight precisely – perfect for controlled movement.
Finisher – Arm Blaster (biceps & triceps together)
7. Close Grip Push Ups + Isometric Hold
Goal: Combination of pressure and tension
- Close push-up position, hands under shoulders.
- Lower slowly, push up explosively.
- After 10 repetitions: hold position at 90 ° for 20 seconds.
Optional:
Light resistance bands for additional tension.
Common mistakes in arm training
- Too much momentum: Reduces muscle tension.
- Incorrect weight: Technology always takes precedence over load.
- No full extension: Shortens range of motion → less stimulus.
- Neglecting the triceps: It makes up two-thirds of the upper arm!
- Too little variation: Muscles need new stimuli – change angles and grip positions.
Scientifically proven:
According to the Journal of Sports Science (2021), controlled movements with full stretch lead to up to 30% higher muscle activation.
Cool Down & Regeneration
After training:
- Shake out and loosen your arms
- Stretching the forearms, biceps and triceps (20 seconds per side)
- Light massage with fascia roller or Atletica Massage Gun
Conclusion: 20 minutes for visible results
This 20-minute arm workout focuses on the essentials: clean technique, targeted muscle work, and efficient combinations.
When used regularly, it creates defined, strong arms while improving performance in other exercises.
Three sessions per week are enough – in just a few weeks you will see and feel the difference.
Atletica – Quality that moves
From dumbbells to weight benches to resistance bands – at Atletica you'll find high-quality equipment for your next arm workout.
Our products are robust, ergonomic, and designed for performance—perfect for intensive training at home or in the studio.
Start your biceps & triceps workout on atletica.de – and shape arms that reveal strength.
