As demo'd by a top PT
The best arm exercises with weights are a simple yet effective way to build upper body strength. Whether you're an avid gym workout lover or home workout regular, these ones can be done anywhere, by anyone (just modify how heavy or light the weights you lift are), and can easily be made into a dumbbell arm workout - just choose your faves, put them into your chosen order and you're good to go. Before we get into the dumbbell arm exercises you need to add to your next upper body day, though, here's everything you need to know about why to include dumbbell arm exercises in your routine. Take note. Kettlebell And Dumbbell Set
Don't have a set of dumbbells? Check out the best kettlebell arm exercises, instead.
There are a number of muscles in your arms, including the bicep, triceps, rear deltoids, side deltoids and front deltoids. BLOK Fitness instructor and PT Rachel Lopez says the following dumbbell arm exercises are solid choices for building strength across the entire upper body since they incorporate different muscles, like tricep exercises (and could also help you get rid of 'bingo wings', alongside other lifestyle changes which you'll be able to read about in our guide, if that's what you're working on RN):
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. Training volume is simply sets x reps x load (the weight you're lifting),' she says. 'There are different ways to increase your training volume – by increasing the total load, increasing the training frequency, increasing the number of sets and reps you're doing and using techniques to increase the intensity.'
So, either you lift more weight for your dumbbell exercises, train your arms more regularly, increase the number of sets or reps in your workout or add in a "finisher" round to fully fatigue your muscles. The easiest option is to try and eke out 2-4 more reps at the end of each set – this will increase your total training volume and help build strength to eventually up the weight. When you do start to lift heavier, return to your normal rep range and work up again.
As we always say, listen to your body - there's no use in going super heavy just because the person next to you is wielding 20kg dumbbells. Work with a weight that allows your muscles to reach fatigue – this is how you build new muscle tissue and get stronger. Plus, if you want to compile your favourite dumbbell arm exercises into a full dumbbell arm workout, you'll want to make sure you don't overdo it too soon and still have some fuel left in the tank to complete each set.
'When you are training your arms, you normally want to be working in the 12-15 rep range. Because muscles of the arms tend to be smaller and the weight we can lift is often lighter, to achieve failure on these muscle groups (and volume) requires a lighter load for more reps,' says Servante.
Watch the full video above for all 29 exercises, or choose from the 20 below...
a) Start standing with a dumbbell in each hand, arms bent at 90 degrees and palms facing each other. Keep a slight bend in your knees.
b) Engage your core and hinge at the waist to tilt your torso slightly forwards. Focus on keeping your spine neutral – that's no arching or rounding of the back, and tucking your chin slightly.
c) Keeping your arms close to your body, straighten your arms to push the weight back behind you. Bare careful not to flare your elbows or move your upper arm. No swinging!
d) Pause for a moment before reversing the move to bring the weights back to your starting point.
a) Stand with both feet flat on the floor and your chest bent towards your feet. Soften your knees and extend your arms, holding a dumbbell in each hand.
b) Clenching your bicep and tricep muscles, row your arms inwards and tense when the dumbbells are near your ribs. Repeat.
a) Stand with two dumbbells held at 90º in front of you.
b) In one fluid motion, press the dumbbells overhead, keeping your palms facing away from you.
c) Return to the starting position, trying not to use momentum to swing yourself back in. Control the weight.
a) Hold a dumbbell in each hand at your sides with palms facing forwards and arms straight down. Step your feet shoulder-width apart, drive your heels into the ground, bend your knees ever so slightly and brace your core.
b) Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm is now facing upward. Lower your dumbbell to the side and repeat the same movement with the other arm. Remember to exhale when lifting your weight and inhale while lowering.
a) Hold a dumbbell in each hand at your sides with palms facing towards your thighs and arms straight down. Step your feet shoulder-width apart, drive your heels into the ground, bend your knees ever so slightly and brace your core.
b) Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm is now facing forward. Lower your dumbbell to the side and repeat the same movement with the other arm. Remember to exhale when lifting your weight and inhale while lowering.
a) Stand upright with your feet hip-width apart. With your arms relaxed, hold the dumbbells by your sides, palms facing your hips.
b) Brace your core to resist momentum and curl your palms towards your shoulders, keeping them facing you the entire time.
c) Now, with control, slowly lower them back down to the starting position. Repeat, keeping your feet planted, elbows tucked in and back straight throughout.
a) Hold a pair of dumbbells at your sides, palms facing in, feet hip-width apart.
b) Curl the weights to your shoulders, keeping your elbows close to your sides, then press them overhead until your arms are straight and the weights are directly over your shoulders. Slowly reverse to return to start. That's one rep.
a) Hold a dumbbell in each hand at your sides with palms facing forwards and arms straight down. Step your feet shoulder-width apart, drive your heels into the ground, bend your knees ever so slightly and brace your core.
b) Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that your bicep and forearm form a right angle.
c) Press the dumbbell overhead before lowering the weight back through your shoulder and down to your side. Repeat the movement with the other arm. Remember to exhale when lifting the weight and inhale while lowering.
a) Stand with feet hip-width apart, holding dumbbells in front of your thighs, with your palms facing backwards. With straight elbows, lift the dumbells up overhead making a "V" shape with both arms.
b) Slowly lower back down into the starting position and repeat.
a) Standing with your feet shoulder-width apart and knees slightly bent, hold the dumbbells in an overhand grip in front of your hips.
b) Keeping your arms straight, lift the weights up and out until they're at shoulder height, engaging your core to avoid leaning back.
B) Pause, then slowly lower the dumbbells back down in front of your body for a count of four seconds. That's one rep.
a) Stand hip-width apart, holding two dumbbells by your sides, palms facing towards each other.
b) One at a time, curl each weight up towards your opposite shoulder, forming a diagonal line and keeping the weight close to your body as you curl. Reverse the movement to return to your starting position and repeat on the other side.
a) Stand straight with a dumbbell in each hand by your side.
b) Raise your arms outwards until they are level with your shoulders and you are stood in a T position. You should be able to feel your bicep muscles working. Lower and repeat.
a) Holding a pair of dumbbells in either hand, bend at your hips and knees slightly, lowering your torso until it’s almost parallel to the floor. Hold the dumbbells at arm’s length, palms facing forwards.
b) Keep your elbows close to your sides and pull your shoulder blades together as you pull the weights up to your chest. Pause at the top, then slowly lower back to the start.
a) Stand straight with a dumbbell in each hand by your side.
b) Raise your arms outwards until they are level with your shoulders and you are stood in a T position. You should be able to feel your bicep muscles working. Lower, then slowly lift them straight out in front of your chest, before lowering to your starting position and repeating.
a) Stand holding a dumbbell in each hand, feet shoulder-width apart. Hinge at the hips until your upper body is parallel with the floor. Keep a slight bend in your knees.
b) Let the weights hang in front of you, knuckles facing forwards. Avoid arching your back or slumping over.
c) Squeezing your shoulder blades, raise your right arm at a right angle, pausing when the weight is parallel with your waist. With control lower the weight back to starting position and repeat on the other side.
a) Stand holding a dumbbell in each hand, feet shoulder-width apart. Hinge at the hips until your upper body is parallel with the floor. Keep a slight bend in your knees.
b) Let the weights hang in front of you, palms facing each other. Avoid arching your back or slumping over.
c) Squeezing your shoulder blades, raise each arm out to each side. With control lower the weights back to starting position and repeat.
a) Stand with your feet just wider than shoulder-width apart and your toes pointed out, holding a dumbbell in either hand.
b) Pull the dumbbells up to shoulder height, keeping them close to your body. Pause at the top of the movement before lowering back down slowly.
a) Stand with your feet hip-width apart. Hinge at your hips, allowing your knees to bend until you can reach the dumbbell on the floor. Grip the dumbbells with your arms straight, and squeeze your abs and glutes as you pick it up in one hand.
b) Extend your hips and knees to get the dumbbell moving upward, and as it passes knee level, shrug your shoulders and allow the momentum to carry it up.
c) Thrust your elbow forward so it comes under the dumbbell and you “catch” it at shoulder level, bending your knees to drop into a quarter squat. Your thumb should be facing backwards.
d) Press the weight straight overhead to lockout, without flaring your ribs. Reverse the motion to bring the dumbbell back to shoulder level, and then bend your hips back to swing the weight between your legs before going through the movement again.
a) Sit with two dumbbells held at 90º in front of you.
b) In one fluid motion, press the dumbbells overhead, keeping your palms facing away from you.
c) Return to the starting position, trying not to use momentum to swing yourself back in. Control the weight and engage your core.
a) Sit on a bench/chair so that your knees are bent at 90° with your feet flat on the floor. Pick up a dumbbell in your right hand and place the back of your upper right arm on the inner part of your right thigh. Your arm should be extended, with the weight lifted off the floor.
b) Slowly curl the weight up, only moving your forearms – the position of your upper arm on your thigh will help you keep it still during the exercise. At the top of the move, pause and squeeze your biceps, then slowly lower the weight back to the start.
10 free weights exercises that promise results
A complete Pilates guide for beginners
22 home HIIT workouts to get your sweat on
Is cardio or weights better for weight loss?
16 benefits of using a rowing machine on the reg
Simple tips to build a rounder, bigger bum
10 glute stretches to relax and release your bum
Yes, you really should try Barre
Joe Wicks' workouts for seniors + 16 more for 50+
'I did mini trampoline workouts for a week'
15 fun and sweaty dance workouts to try ASAP
15 best cool down exercises & stretches to try
Women's Health, Part of the Hearst UK Wellbeing Network
We earn a commission for products purchased through some links in this article.
Iron Gym Plates ©2024 Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Registered in England 112955. All rights reserved.