You don’t need a full gym to build impressive arms. With just a pair of dumbbells and a dumbbell to barbell converter, you can target your biceps, triceps, and forearms effectively from home. Whether you’re training for size, strength, or endurance, this minimalist setup gives you powerful results—especially when paired with a smart training technique known as Time Under Tension (TUT).
What Is Time Under Tension (TUT) and Why Does It Matter?
Time under tension refers to the amount of time your muscles are actively working during a set. By slowing down your reps and focusing on control, you increase muscular stress, which leads to greater breakdown and rebuilding of muscle fibers—key for muscle growth (hypertrophy). TUT is especially useful when training at home with limited weights.
8 Arm Exercises Using Dumbbells and a Dumbbell to Barbell Converter
1. Bicep Curls (Dumbbells)
Muscles worked: Biceps
How to do it:
-
Hold a dumbbell in each hand, arms fully extended, palms facing forward.
-
Curl the weights while keeping your elbows tight to your sides.
-
Squeeze at the top, then slowly lower the dumbbells.
TUT Tip: Slow the lowering phase to 3–5 seconds to increase muscle engagement.
2. Hammer Curls (Dumbbells)
Muscles worked: Biceps and forearms
How to do it:
-
Use a neutral grip (palms facing each other).
-
Curl toward your shoulders, keeping elbows close.
-
Lower slowly.
TUT Tip: Pause at the top for 1 second, then take 3 seconds to lower for added forearm and bicep development.
3. Dumbbell Tricep Kickbacks
Muscles worked: Triceps
How to do it:
-
Bend at the waist with a straight back and dumbbells in hand.
-
Keep upper arms still and extend backward.
-
Squeeze at the top, then lower slowly.
TUT Tip: Use a slow 3-second eccentric phase for maximum triceps activation.
4. Dumbbell Skull Crushers (Flat Bench)
Muscles worked: Triceps
How to do it:
-
Lie flat on a bench, dumbbells in hand above your chest, palms facing each other.
-
Lower toward your forehead, elbows fixed.
-
Press back to start.
TUT Tip: Slow the descent to 3–5 seconds. Pause at the bottom before pressing up.
5. Barbell-Style Bicep Curls Using a Dumbbell to Barbell Converter
Muscles worked: Biceps
How to do it:
-
Attach dumbbells to the dumbbell to barbell converter.
-
Hold the bar with palms up, elbows locked to your sides.
-
Curl toward your chest and lower slowly.
TUT Tip: Control the movement, especially on the way down. A slow 3-second descent maximizes tension.
6. Skull Crushers with Dumbbell to Barbell Converter (Flat Bench)
Muscles worked: Triceps
How to do it:
-
Lie flat and hold the converter bar with both hands, neutral grip.
-
Lower the bar toward your forehead by bending elbows.
-
Extend elbows to press back up.
TUT Tip: Lower for 3–5 seconds, pause at the bottom, then push up with control.
7. Concentration Curls (Dumbbells)
Muscles worked: Biceps
How to do it:
-
Sit down, elbow resting on the inside of your thigh.
-
Curl the dumbbell slowly and squeeze at the top.
-
Lower with control.
TUT Tip: Pause for 2–3 seconds at the top. Lower over 3–5 seconds for full bicep activation.
8. Close-Grip Push-Ups Using a Dumbbell to Barbell Converter
Muscles worked: Triceps and chest
How to do it:
-
Place the dumbbell to barbell converter on the ground and grip it close.
-
Lower your body, keeping elbows tight.
-
Push back up with control.
TUT Tip: Slow the eccentric phase (lowering) to 3 seconds with a slight pause at the bottom to emphasize triceps.
Final Thoughts
With just dumbbells and a dumbbell to barbell converter, you can unlock powerful arm workouts without needing a gym. Each of these exercises is designed to be effective at home—especially when paired with time under tension techniques.
Whether you’re building a compact home gym or just want to boost your arm training results, this setup gives you the flexibility and intensity you need to grow. Focus on slow, controlled movements and stay consistent.
Train smart. Lift controlled. Grow strong.
English (UK) 
Hrvatski 
Deutsch