Ever look at your arms and think, “I wish they were stronger and more beefed up”? Well, you're not alone. Many of us want strong, more muscular, defined, and aesthetically pleasing arms with no excessive weight.
Well, guess what? You don't need a fancy gym to make that happen. All you need is an adjustable dumbbell and a little bit of space.
That's right, we're talking about arm workouts with dumbbells you can do right at home with just those weights.
We're going to show you some easy exercises that'll help make your arms stronger and look better, too.
They're simple and quick to learn, and you'll feel the difference before you know it.
So, grab your dumbbells, and let's get started. Stronger arms are waiting for you, and they're easier to get than you might think!
15 Arm Workouts with Dumbbells
Hitting the dumbbells hard at the gym may lead to better performance across all your lifts, from raises to curls, because strong arms support almost every upper-body movement.
Moreover, dumbbell exercises enhance joint stability and can help prevent injuries by strengthening the smaller muscle groups that support your heavy lifting.
For those looking to craft a balanced physique, dumbbells offer the precision to target specific muscles for growth and definition.
Regular tricep workouts with dumbbells are key for anyone serious about boosting their overall gym performance and achieving a well-rounded, powerful 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 great arm workout with dumbbells that target your shoulder and arm muscles.
There are two variations of this dumbbell workout: standing and seated. You can do whatever style suits you best.
- Hold dumbbells and stand/sit with a tight core.
- Slightly bend your knees and lean forward, keeping your back straight.
- With elbows slightly bent, lift dumbbells to the sides using your shoulder muscles.
- Briefly pause at the top, then slowly lower the weights back down.
2. Supinated Curl
Supinated Curl is the best bicep dumbbell workout, primarily targeting the biceps and secondarily targeting the abs and back.
When you do the curl, these muscles kick in to keep your body steady. Plus, it works out some of the smaller muscles in your forearms, too.
- 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.
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3. Arnold Press
The regular dumbbell shoulder press is almost the same as the Arnold Press, but it doesn't have the twisting part.
In the Arnold Press, you twist your wrists from facing your chest to facing forward as you lift.
But in the standard shoulder press, you just move the weights straight up and down, keeping your palms facing out the whole time.
- Adjust your bench to about 70 degrees upright. This gives you more room to move.
- Pick up your dumbbells. Use a lighter weight than you usually would for shoulder presses. 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 up over your shoulders like a regular overhead press. Your palms should face away from you as you finish the press.
- Slowly bring the dumbbells back down, rotating your arms inward. Your palms should end up facing your body again.
- After a brief pause, repeat the movement for 12-15 reps.
4. Hammer Curl
Hammer Curls are a fantastic arm workout with weights, especially for toning up your arms.
This exercise involves holding dumbbells at your sides and curling them up towards your shoulders, with your palms facing each other.
It's great for strengthening your biceps and forearms, making it a two-in-one move for stronger, more defined arms.
- Start with a pair of dumbbells that you can control well.
- 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, squeeze your biceps briefly.
- Slowly lower the dumbbells back to the starting position.
- Repeat: Do 8-12 reps for 2-3 sets.
5. Reverse Curls
It's a great move for anyone looking for exercises for flabby arms and adding strength and definition to their arms.
Plus, it's simple enough for beginners but still challenging for more advanced fitness enthusiasts.
- Start with a pair of dumbbells or a barbell that you can comfortably lift.
- Hold the weights with your palms facing down (overhand grip).
- Stand with your feet shoulder-width apart, knees slightly bent.
- Keeping your elbows close to your body, lift the weights towards your shoulders. Only your forearms should move.
- Once the weights are at the highest point, 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 really works your biceps.
In this exercise, you stand with a dumbbell in each hand and curl the weights across your body towards the opposite chest.
- 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 outwards, away from your body.
- Bring the dumbbell back down to your waist. Then, do 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 up the biceps. They're known for creating a strong bicep pump and enhancing the mind-muscle connection.
This exercise focuses on each bicep individually and ensures balanced muscle development.
- Take 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.
- Do 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 shoulders, arms, and upper chest.
- Stand with your feet about 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, is one of the most loved dumbbell triceps exercises.
Related Article: Transform Your Triceps
This exercise is effective for muscle building and can be part of an upper-body workout.
- Lie on a flat bench, feet flat on the floor, 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.
- Do several 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 focusing on the shoulder side deltoid muscles.
- Stand with dumbbells at your sides, palms facing in.
- Slowly raise the dumbbells to the sides up to shoulder height.
- Hold briefly at the top.
- Gently lower back to the start.
- Repeat: Do your set number of reps.
11. Zottman Curl
Zottman Curls is a unique exercise that combines a regular bicep curl with a reverse curl, effectively working both your biceps and forearms.
- Stand with feet shoulder-width apart, holding dumbbells with palms up.
- Lift the dumbbells towards your shoulders.
- At the top, turn your palms down.
- Slowly lower the weights with palms facing down.
- Do your set number of reps.
12. Behind the Head Tricep Extension
It is among one of the best dumbbell tricep workouts for targeting all three heads of a tricep.
As the name indicates, this exercise works your triceps at their most lengthened position.
- Stand or sit and hold a dumbbell or kettlebell overhead. Use both hands to grip the inside of the dumbbell.
- Bend your elbows to lower the weight behind your head. Keep your back straight and your abs tight.
- Straighten your elbows to raise the weight overhead again.
- Do this movement slowly and with control for several reps.
13. Upright Row
The Upright Row is a popular move for building muscle in the arm areas and can be done with dumbbells, a barbell, or a cable machine.
- 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.
This position extends your range of motion, giving your biceps a more intense workout. It's particularly effective for targeting the long muscle outside your upper arm.
- 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 up towards your shoulders. Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Do 3 sets of 15 reps.
15. Tricep Kickback
Tricep Kickback is a simple and effective exercise that can be done with just a pair of dumbbells, making it easy to include in your arm workouts.
- Stand beside a bench, resting one hand and knee on it.
- With your free hand, grab a dumbbell; keep your back straight.
- Tuck your upper arm close to your side, elbow bent at 90 degrees.
- Straighten your arm back, moving only at the elbow.
- Slowly bring the dumbbell back to the starting position.
- Do your set number of reps, then switch arms.
The Bottom Line
Adjustable dumbbells are gym gear that has transformed the arm workouts. Because of their multiple weight options, you can do various arm and shoulders workouts.
DMoose offers the most cost-effective option when it comes to dumbbells, as you get various weights at a low price.
So, you must get DMoose Adjustable Dumbbells and upgrade your arm workouts. They’re sturdy and go a long way!
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