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10 Best Arm Workouts with Dumbbells to Stay Toned & Strong

Best Arm Workouts with Dumbbells to Stay Toned and Strong


When it comes to arm workouts with dumbbells, you have a lot of options. You can incorporate them into your regular workout routine, or you can take them out of the gym and do them in your own home. If you want toned arms that won’t fall short of your expectations, here are 10 easy-to-do exercises that will give you results faster than you’d think possible:

Best Arm Workouts with Dumbbells to Stay Toned and Strong

Single-arm dumbbell row

To do the single-arm dumbbell row, grab a dumbbell in one hand. Hinge over at your hips, tilting your torso forward and resting your opposite hand on a bench or chair for support. Then bend at the elbow and pull up on the weight with an underhand grip until it touches your rib cage. Lower the weight under control to return to the starting position. Do 8-12 reps before switching sides and repeating on the other side of the body.

Bicep curl

This is a simple yet effective exercise that targets your biceps. To perform it, hold two dumbbells with palms facing up at shoulder height. Keeping your elbows stationary, flex your arms and bend them to bring the weights towards your shoulders as far as possible without moving or rotating the upper arm. Hold this position for a second or two before returning to the starting position while squeezing the biceps at the top of each rep to maximize muscular contraction.

Tricep kickback

This exercise can be performed using a bench and dumbbells or just the latter. If you’re using the bench, place it in front of you and sit on the end with your legs outstretched. Hold a dumbbell in each hand, with your arms hanging down by your sides, palms facing away from you. Lift both dumbbells for arm workouts with dumbbells straight up until they reach shoulder height and lower back down to starting position for as many repetitions as needed.

Tricep overhead extension

The triceps overhead extension is one of the best arm workouts with dumbbells, as it targets your triceps’ long head and lateral head.

To perform this exercise, get in a standing position with your feet shoulder-width apart and hold two dumbbells at arm’s length above your shoulders. It’s important to keep them parallel to each other throughout the movement. Slowly lower them behind your head until they touch just above the back of your neck. Then press up until they’re completely extended, but not locked out (to avoid injury). Repeat for 12-15 repetitions on both sides before resting between sets.

For an added challenge, try holding one weight in either hand instead of using two weights simultaneously. You can also add resistance bands around both wrists for added resistance during presses—but be careful not to let the tension build up too much so that it becomes difficult or impossible to complete reps without dropping weights or moving out of proper form!

Arnold press

The Arnold press, more commonly known as a side lateral raise, is an exercise often used to target the front of your shoulders. It can be performed with dumbbells or a barbell. You can do it standing or seated, depending on your preference and the equipment available to you.

The Arnold press targets the anterior deltoid muscle (the “front” part of your shoulders), as well as some other muscles in your upper back and arms. This exercise also helps strengthen your rotator cuff muscles that stabilize and support these joints if you have any previous injuries or weakness in those areas.

Hammer curl

Hammer curls are a great way to build your biceps. Start by holding a weight in each hand and bring them up to shoulder height before slowly lowering them back down again, keeping your elbows in front of your body at all times. If you want to challenge yourself further, move the weights closer together so that they almost touch at the top of the movement. This will work more muscles than just curling one arm at a time!

Lateral raise

  • Keep your elbows in and close to your sides.
  • Raise the adjustable dumbbells set to shoulder height.
  • Lower the weights slowly to the starting position, keeping tension on the muscles throughout the movement.

If you’re just getting into strength training, keep your back straight and slightly bend your knees for support as you lift and lower each arm separately. As you get stronger, try moving one arm at a time while keeping both feet planted firmly on the floor.

Upright row

The upright row is a great way to build upper-body strength and tone your shoulders. By working the middle and lower portions of your back, you’ll get a full-body workout that also targets your biceps and triceps.

To do an upright row: Stand with feet shoulder-width apart, holding two dumbbells in front of you at chest level (with elbows bent slightly). Slowly raise both hands until they’re overhead—pause here for one second—then slowly lower weights back down to starting position.

Front raise

To do a front raise:

  • Grab an adjustable dumbbell set, and hold it at your side with your arm bent at a 90-degree angle. Hold it with one hand, or use two to increase the challenge.
  • Raise the weight up in front of you to shoulder height as straight as possible. Don’t use your shoulders to lift; keep them relaxed and still as you raise the weight. Also, keep your back straight and core tight throughout this movement—you should be able to see the top of your hips beneath your torso when doing so (as if someone were standing behind you). Don’t swing through this move!

Bent-over reverse flye

To perform this exercise, you should start with your feet hip-width apart and knees slightly bent. Hold a pair of adjustable dumbbells set in each hand with your palms facing inward. Then, lift them to the sides so that they’re parallel to the ground and your arms are perpendicular (at 90 degrees) to the floor. Your elbows should be at a 90-degree angle while your shoulders remain back and down throughout the whole movement.

Bent-over reverse flye is a great workout for strengthening both your chest and triceps muscles as well as increasing flexibility in your upper back region. It also improves posture, which can help prevent pain caused by muscle imbalances or poor alignment issues in other parts of the body


Having a strong upper body will help you feel confident, look great, and perform better in daily life. These 10 dumbbell exercises use your own body weight, so they’re super easy to do wherever you are—and they target multiple muscle groups so you get toned shoulders, arms, and chest at the same time. We also included variations for beginners who want to work up to these full-body challenges. If you don’t have access to weights at home or at the gym, we suggest using household items like water bottles or canned goods instead of purchasing expensive equipment that could sit in your cupboard forever!