dumbbell arm workout

· Build strength and definition in your arms, back, chest and shoulders with this 25-minute dumbbell routine. Follow along with the video and instructions for strict sets of 7 dumbbell arm exercises, targeting different muscle groups. Working out your arms and shoulders has many benefits. These exercises can increase your muscle strength, muscle tone, and lean muscle mass, while also reducing your risk of injury, improve your posture, protect your bones, and stabilize your joints.Strong, toned arms do more than just look good and boost your confidence. There are also key health benefits that come from working out your arm muscles. Having stronger arms and shoulders can reduce your risk of injury and can help improve your posture. Stronger arm muscles also help protect your bones and stabilize your joints.Fortunately, toning and strengthening your arms doesn’t require much. A regular arm workout using just a simple set of dumbbells can get you the results you want. See full list on healthline.comDumbbells are available in two basic styles: fixed-weight and adjustable. Most fitness centers have many pairs of fixed dumbbells of varying weights.If you’re working out at home, you may want to buy adjustable dumbbells. This way, you can add or remove the weighted plates depending on the exercise you’re doing.Use a weight that allows you to do each of these exercises with the correct form while still holding tension in the muscles you’re focusing on.To start off, try to do two to three sets of 10 to 15 repetitions for each of the following exercises. Once 15 reps of a particular exercise become easy, move up to a heavier weight.About reps and sets•What is a repetition? A repetition (or rep) is one complete exercise movement. For instance, one dumbbell curl.See full list on healthline.comYour forearm muscles are used for many everyday activities, like opening jars, lifting things, or carrying groceries. Strong forearms are also important for sports like basketball, tennis, and golf. There are two types of wrist curls that are especially effective at strengthening your forearms. These include the two exercises described below.See full list on healthline.com3. Bicep curlsThe standard bicep curl can be done standing or sitting at the end of a bench. To do this exercise: •Hold a dumbbell in each hand, with your arms down by your sides. •Inhale. As you exhale, slowly curl the weights up toward your shoulders. •Focus on using your biceps to pull the weights up. Don’t sway, lean forward, or arch your back as you bring them up. Keep your core engaged and your back straight. •Pause, then lower the dumbbells to the starting position.4. Concentration curlsAccording to a small 2014 study of people ages 18 to 24, the concentration curl is the most effective exercise for isolating and strengthening your biceps. To do this exercise: •Sit on a bench or chair with your legs apart; lean forward slightly. •Pick up a dumbbell with your left hand and rest your elbow against the inside of your left thigh. This is the starting position. •With your palm facing up, slowly curl the dumbbell toward your shoulder. •Pause, then slowly lower the weight to the starting position. •After you do a set with your left arm, do the same with your right arm.See full list on healthline.com5. Triceps kickbackTriceps kickbacks are an excellent exercise for isolating, toning, and strengthening your triceps. To do this exercise: •Stand with a dumbbell in each hand, your arms down at your sides, and your palms facing each other. •With your arms close to your sides and your knees slightly bent, lean forward at the waist. •As you exhale, straighten your arms so the dumbbells finish slightly behind you. •Pause, then bring your arms back to the starting position.6. Overhead extensionAn overhead extension requires only one dumbbell at a time. To do this exercise: •Sit or stand with your back straight. Hold one dumbbell with both hands around the handle. •Lift the dumbbell straight up over your head to start. •Slowly bend your elbows so that the dumbbell lowers behind your head. •Then, slowly raise the dumbbell to its starting position.See full list on healthline.com7. Chest pressA chest press is also known as a bench press. It’s a classic upper body strengthening exercise that works several muscles at once, including your pectorals (chest), triceps, and deltoids (shoulders). To do this exercise: •Lie on the floor or on a bench, with your feet flat on the floor. •Hold a dumbbell in each hand, with your palms facing down toward the floor. Bend your elbows so that your hands are at a 90-degree angle from the floor. •Inhale, and position the dumbbells a little wider than your chest. This is the starting position. •As you exhale, push the dumbbells upward, keeping your elbows slightly bent. •Then, slowly lower the dumbbells back to the starting position.See full list on healthline.com8. Lateral raiseA lateral raise works your shoulder muscles as well as your triceps. To do this exercise: •Stand or sit with your arms at your sides and a dumbbell in each hand. •With your palms facing in toward your body and your elbows slightly bent, raise the dumbbells so your arms are parallel to the floor. You should be making a T-shape. •Slowly lower the dumbbells to the starting position.Strong shoulders are important because most arm movements involve the shoulders. Strong shoulders provide support and stability to the shoulder joint and lower your risk of arm injuries.9. Dumbbell front raiseDumbbell front raises are similar to lateral raises. This exercise works your shoulder muscles, chest muscles, and your biceps. To do this exercise: •Sit or stand with a dumbbell in each hand. •Position your arms in front of you, with your palms facing your thighs. •Slowly raise the dumbbells up, keeping your arms straight, until your arms are parallel to the ground. •Slowly return the dumbbells to the starting position.10. Military pressA military press, also known as a shoulder press, targets the muscles in your shoulders, arms, and chest. It can be done seated or standing. To do this exercise: •With your palms facing forward, hold a dumbbell above each shoulder, at approximately chin height. •Exhale as you press the dumbbells up, ending with the weights above your head, your elbows slightly bent. •Hold the dumbbells above your head for a moment, then slowly lower the weights back to the starting position.See full list on healthline.comFollow these tips to stay safe during your workout:•To prevent injury, be sure to use proper form and avoid using a weight that’s too heavy.•If you’re unsure how to do arm-strengthening exercises safely, work with a certified personal trainer until you can do the exercises correctly on your own.•For exercises that require you to move a dumbbell over your head — like a military press, chest press, or overhead extension — you may want to have a spotter to help you control the weights when they start to feel heavy.•Warm up before working out with weights. Take a brisk walk, or do arm circles, arm swings, or pushups to get your blood circulating and your muscles warmed up.•Rest for a day or two in between your arm-strengthening workouts to allow your muscles to recover.See full list on healthline.comWorking out your arms and shoulders has many benefits. It can increase your muscle strength, muscle tone, and lean muscle mass. It can also reduce your risk of injury, improve your posture, protect your bones, and stabilize your joints.For a complete, balanced fitness program, try to alternate your arm-strengthening routine with exercises that target your lower body and core. Also include aerobic exercise in your weekly routine to boost your cardiovascular health.See full list on healthline.comLearn how to use dumbbells to work out your forearms, biceps, triceps, and shoulders with these 10 exercises. Find out the benefits, tips, and safety precautions for each exercise.See full list on healthline.comView allJun 18, 2025 · Unlock stronger, more defined at home using only dumbbells. Discover the 10 best dumbbell arm exercises for beginners and intermediates to get fast results. Discover the 15 best arm workouts with dumbbells, backed by science and top trainers. Build stronger, defined arms at home or gym with expert tips. What are the best dumbbell exercises for different arm muscles?Here’s a diagram showing the best dumbbell exercises for your different arm muscles. Some people count their shoulders as part of their arms, so I’ve included those as well. Biceps: Dumbbell curls, concentration curls, incline curls, and lying dumbbell curls (my favourite).How many dumbbell arm exercises are there?Six dumbbell arm exercises to strengthen and tone every muscle in the upper body. Challenge your biceps, triceps, chest, back and shoulder muscles in this arm toning workout. Biceps, triceps, back, chest and shoulders – build total upper body strength at home with this toned arms workout.Are dumbbell arm exercises making you stronger?Emily Servante, personal trainer and Trainer Education Manager at Ultimate Performance, breaks down how to tell if the dumbbell arm exercises you're doing are making you stronger. 'We need to achieve progressive overload to increase strength or build muscle. The main way we can measure this is by measuring training volume. · These dumbbellarmexercises are the best in the business for building every muscle of the upper arm. The 12 best dumbbellarmexercises are: In addition, we've grouped each exercise by the arm muscle group it targets so you have a clear idea of what moves are responsible for growing each muscle. · Unlock stronger, more defined at home using only dumbbells. Discover the 10 best dumbbell arm exercises for beginners and intermediates to get fast results. Discover the 15 best arm workouts with dumbbells, backed by science and top trainers. Build stronger, defined arms at home or gym with expert tips. · These dumbbellarmexercises are the best in the business for building every muscle of the upper arm. The 12 best dumbbellarmexercises are: In addition, we've grouped each exercise by the arm muscle group it targets so you have a clear idea of what moves are responsible for growing each muscle.