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No gym No Problem: Here are 4 dumbbell exercises that directly target the ARMS (biceps + triceps) — perfect for at-home training 💪🔥 1. Dumbbell Bicep Curls Targets: Biceps Curl palms up, squeeze at the top, control the lowering. 2. Hammer Curls Targets: Biceps & forearms Neutral grip (palms facing in) — great for arm thickness. 3. Overhead Dumbbell Tricep Extensions Targets: Triceps (long head) One or two dumbbells overhead, elbows tight, extend up strong. 4. Tricep Kickbacks Targets: Triceps Hinge forward, elbows locked back, extend arm fully and squeeze. 🔥 Quick Arm Burner (10–15 min) • 3 rounds • 10–12 reps each • Minimal rest • Finish with a 30-sec arm hold or burnout curls