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Dumbbell Exercises

Dumbbell Exercises

10 Best Dumbbell Exercises For Sculpting Arms

woman performing dumbbell exercises

Strong arms are always in season. That's a fact. If you want to tone your arms á la J.Lo or Jennifer Garner, you don't actually need a gym full of equipment and a personal trainer at your beck and call. All you need to build seriously strong arms is a pair of dumbbells, about 15 minutes, and this list of the absolute best arm toning dumbbell exercises.

The small-but-mighty dumbbell makes it possible to work all of your arm muscles—think your delts (shoulders), biceps (fronts of your upper arms), and triceps (backs of your upper arms)—from pretty much anywhere, whether it's at the gym or in your bedroom.

Strength Training

And yes, strength training is key if you want to sculpt your arms. Your best bet is to incorporate a variety of arm exercises into your workouts regularly ... targeting each and every muscle in your arms. Crank out the arm-toning dumbbell exercises below two to three times a week, by following these instructions. You can either incorporate them into full-body or upper-body workouts, or dedicate a few sessions per week specifically to arm workouts with weights.

The 10 Dumbbell Exercises

Dumbbell exercises are a simple and effective way to sculpt your arms and build strength. Here are the top 10 dumbbell exercises that you can add to your workout routine to target your biceps, triceps, shoulders, and forearms.

  1. Bicep Curls – Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your sides and curl the weights up towards your shoulders, then lower them back down. Repeat for 8-12 reps.
  2. Hammer Curls – Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing in towards your body. Keep your elbows close to your sides and curl the weights up towards your shoulders, then lower them back down. Repeat for 8-12 reps.
  3. Tricep Extensions – Stand with your feet shoulder-width apart and hold a dumbbell overhead with both hands. Lower the weight behind your head, keeping your elbows close to your ears. Then, press the weight back up overhead. Repeat for 8-12 reps.
  4. man performing dumbbell exercises

  5. Tricep Kickbacks – Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight. Hold a dumbbell in each hand and extend your arms straight back behind you, then lower them back down. Repeat for 8-12 reps.
  6. Shoulder Press – Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Press the weights overhead, then lower them back down. Repeat for 8-12 reps.
  7. Lateral Raises – Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Raise the weights out to your sides, then lower them back down. Repeat for 8-12 reps.
  8. Front Raises – Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Raise the weights up in front of you, then lower them back down. Repeat for 8-12 reps.
  9. Upright Rows – Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs. Pull the weights up towards your chin, then lower them back down. Repeat for 8-12 reps.
  10. Forearm Curls – Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing down. Keep your elbows close to your sides and curl the weights up towards your forearms, then lower them back down. Repeat for 8-12 reps.
  11. Wrist Extensions – Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing down. Keep your elbows close to your sides and extend the weights up towards your wrist, then lower them back down. Repeat for 8-12 reps.

Start Slow. Watch Your Form.

Remember to use proper form and start with lighter weights, gradually increasing the weight as you get stronger. Aim for 3 sets of each exercise, with 8-12 reps per set. Incorporating these dumbbell exercises into your workout routine can help you achieve toned and strong arms.

Contact Tim Adams at RX Fitness Equipment

RX Fitness

Fitness Equipment - A Shopper's Guide

RX Fitness Equipment in Thousand Oaks, Anaheim Hills, and Fountain Valley offer the best equipment from the top manufacturers to fit every fitness goal and budget, including dumbbells. Stop by today for expert advice and friendly help in finding the equipment that is perfect for you. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.

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