Dumbbell Arm Workout: 10 Exercises For Strength In [UK] 2023 (2023)

If you’re planning for an exciting and efficient arm day, try a dumbbell arm workout. Understanding how to use dumbbells for arms and incorporating this into your routine will help you lose any unwanted fat on your arms and tone them up! While you’re toning your arms, consider making the most of a fat burner to complete your sculpting.

10 Dumbbell Arm Workouts To Build Strong Muscle

Here are ten dumbbell exercises that can strengthen your arms:

  1. Chest Press.
  2. Chest Flyes.
  3. Dumbbell Rows.
  4. Reverse Flyes.
  5. Overhead Press.
  6. Lateral Raises.
  7. Overhead Tricep Extensions.
  8. Tricep Kickbacks.
  9. Bicep Curls.
  10. Hammer Curls.

10 Best Dumbbell Arm Workouts For You To Try

Chest Press

This exercise will build your chest muscles and provide a foundation for arm day, resulting in enhanced upper-body strength.


  • Lie on a bench with your arms bent as your dumbbells are in line with your shoulders.
  • Press your upper back into the bench as you push the weights upward. As you bend your elbows to bring the weights down toward your shoulders, your feet should remain steady on the floor with a slight arch in your back.
  • Brace your abs as you execute this for two sets of 15 reps.

Chest Flyes

The chest fly is a dumbbell arm workout men should engage in to broaden and strengthen the chest and improve lifting abilities.


  • Lie down flat on a bench with your feet shoulder-width apart, dumbbells in both hands, and your palms facing each other. Start by holding the dumbbells together and above your chest with your arms straight.
  • Bend your elbows slightly as you slowly bring the weights out and down so they’re even with your chest. Avoiding overstretching or dropping below your chest.
  • Flex your pectoral muscles and bring the dumbbells back to the starting position like you’re giving someone a hug.
  • Perform two to three sets of 8 to 12 reps.

Dumbbell Rows

This vital dumbbell arm workout routine targets your back and rear deltoid muscles.


  • Place your left hand and knee atop the bench. Grasp a dumbbell in your right hand with the arm extended and hanging towards the floor.
  • Keep your back straight as your bend your right elbow to bring the dumbbell up and by your chest.
  • Pause here for a moment before slowly lowering the dumbbell back toward the floor.
  • Proceed for 15 reps on the right arm before switching sides. Do two sets total.

Reverse Flyes

One of the great arm workouts with dumbbells is the Reverse Flye. This is an extensive workout on the upper body, as the back muscles are targeted.


  • Place your feet shoulder-width apart and hinge your hips forward with your knees slightly bent.
  • When you pick up your weights in both hands, let your palms face inward.
  • Squeeze your shoulder blades together as you raise the dumbbells out to the side and up in line with each other, sustaining slightly bent elbows throughout.
  • Slowly release the weights back down to the starting position. Repeat this for two to three sets of 10 to 15 reps.

Overhead Press

This dumbbell workout primarily targets the shoulders.


  • Either sitting or standing, grab two dumbbells and hold them in an overhand grip with your palms facing forward and your elbows by your sides.
  • Press upward, bringing the weights above your head, keeping your arms straight until fully extended, and then slowly bringing them downward into the starting position.
  • Do two to three sets of 12 to 15 reps.

Lateral Raises

Try lateral raises for a great dumbbell arm and shoulder workout. As you strengthen the arm muscles, you’ll also be targeting the shoulder muscles, like the lateral delts, that support the upper body’s movements.


  • With your dumbbells in hand, stand with your feet apart at a hip-width distance. Your palms should face inward towards the body.
  • With your elbows slightly bent, raise your weights upward and out to the side.
  • When your arms are even with your shoulders and parallel to the floor, you’ll slowly lower the dumbbells.
  • Repeat 12 to 15 reps in two or three sets.

Overhead Tricep Extension

Dumbbell Arm Workout: 10 Exercises For Strength In [UK] 2023 (1)

This one dumbbell arm workout will have your triceps ready to support your shoulder and elbow movements in no time.


  • Proper posture is essential here, with one foot slightly in front in a narrow split. Take one dumbbell in both hands with your palms toward the ceiling.
  • Keep your shoulders relaxed with your head and chest aligned, and raise the dumbbell overhead.
  • With arms extended, bend your elbows to lower your dumbbell without arching your back. Pause when your elbows form a 90-degree angle.
  • Push the dumbbell back up to straighten your arms and return to the initial position.
  • Continue for three sets of 10 to 15 reps.

Tricep Kickbacks

You can do this classic dumbbell arm workout at home or the gym. It’s great for building your triceps up to maintain the functionality and stability of the arm.


  • As you start with a dumbbell in each hand, make sure your palms face toward your thighs. This exercise requires bent knees and a straight spine as you bend forward at the waist.
  • When you straighten out your elbows to extend your arms, your upper arms should be tucked in closely near the body and stationary.
  • After pausing momentarily, bend your elbows to return to the starting position. Continue for 10 to 15 reps.

Bicep Curls

An easy at-home dumbbell arm workout is the bicep curl. This is an efficient addition to your arm day workout that will keep your arm muscles functional and enhance the ability to push and pull.


  • Holding a dumbbell in each hand, begin with your hands at your side with your palms facing upwards.
  • With your elbows slightly bent and close to your side, slowly perform a dumbbell curl while exhaling. When your arms reach your shoulders, pause and maintain this position.
  • Steadily bring the dumbbells back down to your sides.
  • Complete two sets of 10 to 12 reps.

Hammer Curls

Another dumbbell-only arm workout is the hammer curl! This workout is very similar to the biceps curl. Many dumbbell workouts target multiple muscles, yet this is a great workout for your arm day ambitions. The main difference between the hammer curl and the biceps curl is how you hold your hand.


  • Hold the two dumbbells by your side with your palms facing inward in a neutral position as if holding a hammer.
  • Your upper arms are stationary, and your wrists are lined up with your forearms.
  • Curl the dumbbells up slowly and steadily, keeping your elbows tucked into your sides throughout the movement and lifting with your forearms with little movement in the upper arms.
  • When the dumbbells reach your shoulders, pause briefly before slowly releasing them back to the starting position.
  • Do three sets of 8 to 10 reps.

Benefits Of Using Dumbbells

Functionality And Stability

Training with dumbbells allows you to overcome the common muscular imbalances[1] accompanying barbell exercises. When the imbalance persists, you are likely to experience fatigue and plateau with your stronger side, and overcompensating increases the risk of getting injured. Arm workouts with dumbbells can be performed unilaterally, enabling you to focus on one side at a time, isolate the muscles, and prevent one side from carrying all the weight.

These unilateral exercises focus on core muscles and can enhance the functional movements required for day-to-day activities. As you work out your muscles, you can improve your balance[2] which benefits your quality of life. Additionally, you maximize the stability and support for your muscles, promoting better mobility.

Not only will you strengthen your core, but you will achieve proper posture and maintain spinal support, which is necessary for the adequate function of the body.

Muscular Support

Stability lays the foundation for muscle building and muscular endurance, and a consistent regimen will promote strong bones and protect against injuries and fractures. The versatility of dumbbells allows you to engage in a total body workout or target specific muscle groups, like engaging in the best dumbbell arm exercises. This is crucial because our upper arm and shoulder muscles[3] are often overloaded, increasing the susceptibility to disorders and physical damage.

As you carry out exercises for muscle growth, consider some supplements that may help with muscle building. Using supplement stacks over the course of your regimen can keep muscle fatigue at bay while stimulating muscle growth.

Metabolic Improvements

The results of some research studies showed that dumbbell arm workouts for women and other forms of strength training reduced the risk[4] of type 2 diabetes and cardiovascular disease. These types of workouts can be effective in alleviating chronic conditions and metabolic parameters. The metabolism boost allows you to burn fat, benefitting weight loss and weight management.

Activities that involve lifting weights, like dumbbells, can positively impact health by way of reducing blood pressure and ushering in hormonal balance. You may also see changes in metabolic rate and waist circumference. This is essential to your overall fitness and wellness.

Upper body workouts strengthen your back, as well as the shoulders, and work the abdomen. While developing your ab muscles, you can use fat burner supplements to achieve weight loss.

Tips To Remember

You can gradually increase your dumbbell load as you gain strength. Some tips to encourage safe and adequate exercise[5] include the following:

  • Steady breathing consisting of exhaling as you lift and inhaling at your initial rest point.
  • Avoid overloading and injury by varying the workouts. Fluctuate among the muscle groups.
  • Maintain proper form to exercise accurately and safely.
  • Rest during injuries, and stop a workout if it begins to cause pain.
  • Inform trainers of any chronic health conditions so modifications can be made if needed.


Maintaining diligence as you do your core exercises will give you the foundation to develop muscle tissue and strength safely. In addition to managing weight, improving overall heart health and blood pressure, you’ll also see your focus and mental clarity increase. Stamina will be improved, as well as your response to life stresses.

Upgrading your health and wellness includes adequate sleep, meditation, and eating healthy foods. Supplements can be a helpful part of your regimen to support fat burning and also to provide any missing nutrients.

Frequently Asked Questions

Can I build arms with dumbbells?

Dumbbells are an excellent inclusion for your arm day regimen and can be used to tone your biceps and triceps.

What is the best weight for arms?

Unilateral capabilities make dumbbells superior to barbells. Use adjustable weights to accommodate your progression and start on the lower side, like less than ten pounds.

Can you train with a dumbbell every day?

Weightlifting for general fitness, such as dumbbell training, can be done four to five days weekly. Serious strength training can be done for six days.

Can you build muscle with dumbbells only?

It’s possible, as dumbbells can be used for various muscle groups and full-body workouts.

+ 5 sources

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  1. Cheng, A.J., Jude, B. and Lanner, J.T. (2020). Intramuscular mechanisms of overtraining. [online] 35, pp.101480–101480. doi:https://doi.org/10.1016/j.redox.2020.101480.
  2. Ester Lea Awoitauw and Andriani, H. (2021).Determinants on Malaria Incidence in Endemic Area in Jayapura Regency, Papua Province. [online] ResearchGate. Available at: https://www.researchgate.net/publication/359857005_Determinants_on_Malaria_Incidence_in_Endemic_Area_in_Jayapura_Regency_Papua_Province?enrichId=rgreq-e8e4e38fbdf3a4630492e1e2ef9927f8-XXX&enrichSource=Y292ZXJQYWdlOzM1OTg1NzAwNTtBUzoxMTQzMjQ2ODQzNTg0NTEzQDE2NDk1ODI2OTY2NTI%3D&el=1_x_2&_esc=publicationCoverPdf
  3. João Carlos Comel, Rosane Maria Nery, Elvio Bueno Garcia, Bueno, S., de, E., Mariéle Marchezan Zarantonello and Marco Antonio Stefani (2018). A comparative study on the recruitment of shoulder stabilizing muscles and types of exercises. [online] doi:https://doi.org/10.12965/jer.1835198.599.
  4. Shiroma, E.J., Cook, N.R., Manson, J.E., M. Vinayaga Moorthy, Buring, J.E., Rimm, E.B. and Lee, I-Min. (2017). Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease. [online] 49(1), pp.40–46. doi:https://doi.org/10.1249/mss.0000000000001063.
  5. Aaos.org. (2023). Safe Exercise – OrthoInfo – AAOS. [online] Available at: https://orthoinfo.aaos.org/en/staying-healthy/safe-exercise/.


How can I firm my arms after 60? ›

Exercises to Tone Arms
  1. Lift Weights. Lifting weights encompasses many different types of exercises that can benefit the arms, as well as the rest of the body. ...
  2. Tricep Dips. Not working the triceps is one of the main causes of flabby arms. ...
  3. Bicep Curls. ...
  4. Push-Ups. ...
  5. Side Plank. ...
  6. Scissors.

How can a 65 year old build arm muscle? ›

Gaining Muscle Mass by Lifting Weights

Resistance exercise like weight training is one of the best ways of reversing the loss of muscle mass as you age. It benefits both men and women. Both groups typically lose muscle mass because levels of testosterone or estrogen go down as you age.

Can loose arm skin be tightened with exercise? ›

Whatever the cause of loose arm skin, it simply can't be remedied with exercise because it is the skin (and not the muscle) that is “loose”. While exercise can tighten muscles, it does not tone skin.

How often should you lift weights to tone your arms? ›

You can train arms between 2-6 times per week. The more frequently you train arms, the less you should do per day. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets. If you train arms 6 days per week, you'll do one exercise per muscle group per day, with only 2 sets per workout.

Does walking with weights help tone arms? ›

Additionally, depending on where you add the weight to your body, walking with weights can help strengthen and tone the upper body more than regular walking, particularly if you use wrist weights or walk with dumbbells in your hands.

How long should an arm workout be? ›

Fifteen minutes is enough to hit every major muscle group—in this case, those that comprise the biceps, triceps, and shoulders—until fatigue.

Is more weight or more reps better for bigger arms? ›

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

Will 3 pound weights tone my arms? ›

You don't have to lift heavy barbells to strengthen and tone your arms (though bigger weights can supercharge your sculpting). This lightweight arm workout uses 1- to 3-pound weights and still produces big changes over time.

How long does it take to get rid of bingo wings? ›

Yes, you'll see lots of people who have lost loads of weight in 8 or 12 weeks, but in all honesty, the majority of people take a lot longer than this. Give yourself time, but more importantly, learn to enjoy the process.

Can I build arms with dumbbells? ›

Stronger arm muscles also help protect your bones and stabilize your joints. Fortunately, toning and strengthening your arms doesn't require much. A regular arm workout using just a simple set of dumbbells can get you the results you want.

Will dumbbells make my arms bigger? ›

This entire routine is made to help you build bigger arm muscles with dumbbells using repetitions and weight that's calibrated workout after workout. Build - Arms is based on progressive overload to make you gain muscle mass and strength via a gradual increase in repetitions, sets and weight.

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