15 Best Arm Workouts With Dumbbells for Toned Arms

15 Arm Workouts with Dumbbells

Using dumbbells in your workouts boosts performance across all upper-body lifts, from curls to raises, as strong arms support almost every movement.

Additionally, dumbbell exercises improve joint stability and help prevent injuries by strengthening the smaller muscles that support heavy lifting.

Dumbbells also allow for precise targeting of muscles, helping to craft a balanced, defined physique.

Regular tricep workouts with dumbbells are essential for building a strong upper body. Below are the 15 best arm workouts with dumbbells. Check them out!

1. Bent Over Rear Delt Raise

The Dumbbell Bent Over Lateral Rear Delt Raise is a fantastic arm workout with dumbbells that effectively targets your shoulder and arm muscles, particularly the rear deltoids.

There are two variations of this dumbbell workout: standing and seated. Choose the variation that works best for your comfort and form.

How to Perform Bent Over Rear Delt Raise:

• Hold dumbbells and stand or sit with your core engaged.
• Slightly bend your knees and lean forward, keeping your back straight.
• With a slight bend in your elbows, lift the dumbbells to the sides using your shoulder muscles.
• Pause briefly at the top, then slowly lower the weights back down to the starting position.

2. Supinated Curl

Supinated Curl is one of the best bicep dumbbell workouts, primarily targeting the biceps while also engaging the abs and back to maintain stability.

When performing this curl, the stabilizer muscles kick in to keep your body steady, and it also works the smaller muscles in your forearms.

How to Perform Supinated Curl:

• Hold a pair of dumbbells with your palms facing forward.
• Stand with your feet about hip-width apart.
• Keep your back straight and curl the dumbbells up by bending your elbows.
• At the top of the curl, squeeze your biceps tightly and pause for a moment.
• Slowly bring the dumbbells back down to the starting position.
• Do this movement for your chosen number of repetitions.

3. Arnold Press

The Arnold Press is similar to the regular dumbbell shoulder press, but with an added twist that engages your shoulders more effectively. Here’s how it differs: the twisting motion during the press works your muscles in a unique way.

In the Arnold Press, you rotate your wrists from facing your chest to facing forward as you lift, adding more shoulder engagement compared to the standard press.

How to Perform Arnold Press:

• Adjust your bench to about 70 degrees upright for more range of motion.
• Pick up your dumbbells. Use a lighter weight than usual and hold them just above your chest with your palms facing you and elbows pointing down.
• Press the dumbbells up while rotating your arms outward, so your palms face away from you.
• Push the dumbbells overhead like a regular shoulder press. Your palms should face away from you as you finish the press.
• Slowly lower the dumbbells, rotating your arms inward so your palms face your body again.
• Pause briefly and repeat for 12-15 reps.

4. Hammer Curl

Hammer Curls are a fantastic arm workout with weights, particularly effective for toning the arms.

This exercise targets both the biceps and forearms, making it a powerful move for building arm strength and definition.

How to Perform Hammer Curl:

• Start with a pair of dumbbells that you can control comfortably.
• Stand with your feet shoulder-width apart, knees slightly bent.
• Hold the dumbbells at your sides, palms facing your legs.
• Curl the dumbbells up towards your shoulders, keeping your palms facing each other.
• Once at the top, briefly squeeze your biceps.
• Slowly lower the dumbbells back to the starting position.
• Repeat for 8-12 reps for 2-3 sets.

5. Reverse Curls

Reverse Curls are a great move for strengthening and adding definition to the arms, especially if you're looking for exercises for flabby arms.

This simple yet effective exercise targets the forearms and biceps, and can be performed by beginners or more advanced lifters.

How to Perform Reverse Curls:

• Start with a pair of dumbbells or a barbell you can comfortably lift.
• Hold the weights with your palms facing down (overhand grip).
• Stand with your feet shoulder-width apart, knees slightly bent.
• Lift the weights towards your shoulders, keeping your elbows close to your body.
• Once the weights reach the top, squeeze your forearm muscles briefly.
• Slowly lower the weights back to the starting position.
• Perform the desired number of repetitions.

6. Crossbody Curl

Crossbody Curls are a popular dumbbell arm exercise that effectively target your biceps.

In this exercise, you stand with a dumbbell in each hand and curl the weights across your body towards the opposite chest, helping to build bicep strength and definition.

How to Perform Crossbody Curl:

• Grab a dumbbell in each hand and stand up straight. Let the dumbbells hang at your waist.
• Curl your right arm upwards and across your body towards the left side of your chest.
• As you lift, turn your wrist so that the thumb side of your hand faces outward, away from your body.
• Lower the dumbbell back to your waist. Then, perform the same motion with your left arm.
• Keep alternating arms for the desired number of repetitions.

7. Concentration Curl

Concentration Curls are a bodybuilding favorite for building the biceps. They are known for creating a strong bicep pump and enhancing the mind-muscle connection.

This exercise isolates each bicep, ensuring balanced muscle development while maximizing engagement and control.

How to Perform Concentration Curl:

• Pick an adjustable dumbbell and set the desired weight.
• Sit on a flat bench, hinge forward slightly, and place your elbow near the base of your knee. Use your free hand to stabilize yourself by placing it on your other knee.
• With a palm-up grip, take a deep breath and curl the dumbbell towards your shoulder.
• Once your bicep is fully contracted, slowly lower the weight back to the starting position.
• Maintain a slight bend in your elbow at the bottom to keep tension in the biceps.
• Perform the desired number of reps, then switch arms and repeat.

8. Front Raise

The Front Raise is a versatile barbell and dumbbell workout that helps strengthen the shoulders, arms, and upper chest.

How to Perform Front Raise:

• Stand with your feet shoulder-width apart. Hold dumbbells in front of your thighs, palms facing your legs, with a straight back and engaged abs.
• Inhale and lift the weights upward. Extend your arms with palms facing down, keeping a slight bend in the elbows.
• When your arms are horizontal to the floor, pause briefly.
• Exhale and lower the dumbbells back to your thighs in a controlled motion.

9. Skull Crusher

Skull Crushers, also known as lying triceps extensions, are one of the most effective dumbbell triceps exercises.

This exercise is highly effective for building muscle and is a great addition to any upper-body workout.

How to Perform Skull Crusher:

• Lie on a flat bench, feet flat on the floor, and knees bent.
• Hold a dumbbell with both hands above your chest, elbows shoulder-width apart.
• Bend your elbows to lower the dumbbell towards your head.
• Keep your upper arms still; only your forearms should move.
• Raise the dumbbell back to the starting position.
• Perform the movement for the desired number of reps without locking your elbows at the top.

10. Dumbbell Lateral Raise

The Dumbbell Lateral Raise builds shoulder width and helps you achieve that "V" shape in your upper body.

It’s an isolation exercise that focuses on the side deltoid muscles of the shoulder.

How to Perform Dumbbell Lateral Raise:

• Stand with dumbbells at your sides, palms facing inwards.
• Slowly raise the dumbbells to the sides, up to shoulder height.
• Pause briefly at the top, keeping a slight bend in your elbows.
• Gently lower the dumbbells back to the starting position.
• Repeat for the desired number of reps.

11. Zottman Curl

Zottman Curls are a unique exercise that combines a regular bicep curl with a reverse curl, effectively targeting both your biceps and forearms.

How to Perform Zottman Curl:

• Stand with feet shoulder-width apart, holding dumbbells with palms facing up.
• Lift the dumbbells towards your shoulders.
• At the top of the movement, turn your palms to face down.
• Slowly lower the weights with palms facing down, targeting the forearms.
• Repeat for the desired number of reps.

12. Behind the Head Tricep Extension

This is one of the best dumbbell tricep workouts for targeting all three heads of the tricep, offering a complete and effective arm workout.

As the name suggests, this exercise works the triceps in their most lengthened position, helping to build strength and definition.

How to Perform Behind the Head Tricep Extension:

• Stand or sit and hold a dumbbell or kettlebell overhead. Grip the inside of the dumbbell with both hands.
• Bend your elbows to lower the weight behind your head, keeping your back straight and abs tight.
• Straighten your elbows to raise the weight back overhead.
• Perform the movement slowly and with control for the desired number of reps.

13. Upright Row

The Upright Row is a popular move for building muscle in the arm and shoulder areas. It can be done with dumbbells, a barbell, or a cable machine for variety.

How to Perform Upright Row:

• Stand with your feet shoulder-width apart, holding dumbbells in front of you with palms facing your body.
• Lift the dumbbells straight up towards your chin, leading with your elbows. Keep the weights close to your body.
• Pause briefly when your elbows are at shoulder height, and the dumbbells are near your chin.
• Slowly lower the weights back to the starting position.
• Perform the desired number of repetitions.

14. Incline Bicep Curl

The Incline Bicep Curl is a variation of the classic bicep curl, performed while seated on an inclined bench to increase the range of motion.

This position helps target the long muscle on the outside of the upper arm, providing a more intense workout for the biceps.

How to Perform Incline Bicep Curl:

• Adjust a workout bench to a 45 to 60-degree incline. Sit with your back flat against the bench, holding a dumbbell in each hand by your sides.
• With your palms facing up, curl the dumbbells towards your shoulders. Squeeze your biceps at the top of the movement.
• Slowly lower the dumbbells back to the starting position.
• Perform 3 sets of 15 reps.

15. Tricep Kickback

Tricep Kickback is a simple and effective exercise that targets the triceps, and it can be done with just a pair of dumbbells, making it an easy addition to your arm workouts.

How to Perform Tricep Kickback:

• Stand beside a bench, resting one hand and knee on it for support.
• With your free hand, grab a dumbbell, keeping your back straight.
• Tuck your upper arm close to your side, with your elbow bent at 90 degrees.
• Straighten your arm back, moving only at the elbow.
• Slowly bring the dumbbell back to the starting position.
• Do the set number of reps, then switch arms.

Conclusion

Incorporating these 15 dumbbell arm exercises into your routine will help you build stronger, more defined arms. Whether you're targeting your biceps, triceps, or shoulders, these movements effectively engage every muscle for optimal strength and muscle growth.

With consistency and proper form, you'll start seeing noticeable results that not only enhance the look of your arms but also improve your overall upper-body strength. Start incorporating these exercises into your workouts, and take your arm training to the next level!

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