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Dumbbell Workout Plan - ARMS! All you’ve got at home is a pair of dumbbells? Fear not? There is Still plenty of moves you can do to hit just about every major muscle group - ARMS. Although all arm dumbbell exercises below are simple, the way they are performed, can make all the difference in creating a workout that works. When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective.