Strong, toned arms don’t just look good and boost your confidence. There are also important health benefits that come from training your arm muscles.
Having stronger shoulders and arms can help you maintain better posture and lower your chance of injury. Stronger arm muscles also help protect bones and stabilize joints.
Luckily, toning and strengthening your arms doesn’t take much. You can achieve your desired results with a regular arm workout with just a basic set of dumbbells.
Let’s examine more closely at the dumbbell workouts that are most effective in building strength and tone in your shoulders, triceps, biceps, and forearms.
How to get started?
Dumbbells come in two basic styles: fixed weight and adjustable. Most fitness centers have many pairs of stationary dumbbells of varying weights.
If you exercise at home, you may want to purchase adjustable dumbbells. This way you can add or remove weight plates depending on the exercise you are doing.
Use a weight that allows you to perform each of these exercises with proper form while maintaining tension in the muscles you’re focusing on.
For each of the following exercises, begin by performing two or three sets of ten to fifteen repetitions. Once 15 repetitions of a particular exercise becomes easy, move on to a heavier weight.
Forearm exercises:
The forearm muscles are used for many daily activities, such as opening jars, lifting objects, or carrying groceries. Strong forearms are also important for sports like basketball, tennis and golf.
There are two types of wrist curls that are particularly effective for strengthening your forearms. These include the two exercises described below.
1. Palms-up wrist curl:
This exercise works the flexor muscles located at the back or bottom of the forearm.
To do this exercise:
Start with 5- or 10-pound dumbbells, or a lighter weight if needed.
Sit on a chair or bench with your back straight, with your knees at a 90-degree angle to the floor.
Hold the dumbbells with your palms facing up. Rest your forearms on your thighs and let your hands hover just above the edge of your knees.
Relax your hands so the weights fall slightly below the tops of your knees.
Slowly bend the weights upward, then return to the starting position.
2. Palms-down wrist curls:
A palms-down wrist curl works the extensor muscles on the top of the forearm.
This exercise is performed in the same way as curls with palms facing up. The difference is that when you rest your hands on the edge of your knees, your palms are facing the floor.
You may need to use a slightly lighter weight for this exercise than you would for palm-up curls.
To do this exercise: Proceed in the same manner as before, but turn your palms down from up.
Biceps exercises:
Biceps strength is necessary for any activity involving throwing, swinging, or pulling. These are the front musculature of the upper arms.
3. Bicep curls:
The standard bicep curl can be performed standing or sitting at the end of a bench.
To do this exercise:
Hold a dumbbell in each hand, with your arms at your sides.
Inhale. As you exhale, slowly bring the weights towards your shoulders.
Focus on using your biceps to lift weights. Do not sway, lean forward or arch your back as you lift them. Keep your back straight and your core active.
After a brief pause, return the dumbbells to their initial position.
4. Concentration curls:
The best exercise for isolating and strengthening your biceps is the concentration curl, per a small 2014 study of participants ages 18 to 24.
To do this exercise:
Sit on a bench or chair with your legs apart; lean forward slightly.
Grab a dumbbell in your left hand and rest your elbow against the inside of your left thigh. This is the starting position.
With your palm facing up, slowly bend the dumbbell toward your shoulder.
Pause, then slowly lower the weight to the starting position.
After performing one set with your left arm, do the same with your right arm.
Triceps exercises:
The triceps, located at the back of the upper arm, help straighten the elbow and stabilize the shoulder joint. Strong triceps help with activities that involve pushing, reaching, and throwing.
5. Triceps kickback:
Tricep kickbacks are a great exercise for isolating, toning, and strengthening your triceps.
To do this exercise:
Stand with a dumbbell in each hand, arms at your sides and palms facing each other.
Bend forward at the waist, keeping your arms close to your sides and your knees slightly bent.
As you exhale, straighten your arms so that the dumbbells end up slightly behind you.
Pause, then return your arms to the starting position.
6. Overhead extension:
An overhead extension requires only one dumbbell at a time.
To do this exercise:
Sit or stand with your back straight. Hold a dumbbell with both hands around the handle.
To start, raise the dumbbell above your head.
Bend your elbows gradually to allow the dumbbell to drop behind your head.
Then, slowly raise the dumbbell to the starting position.
Chest and triceps exercise:
7. Chest press:
A chest press is also known as a bench press. It’s a classic upper-body strengthening exercise that works multiple muscles at once, including the pectorals (chest), triceps, and deltoids (shoulders).
To do this exercise:
With your feet flat on the ground, take a position on the floor or a bench.
Hold a dumbbell in each hand, with palms facing the floor. Bend your elbows so your hands form a 90-degree angle to the floor.
Inhale and place the dumbbells slightly wider than your chest. This is the starting position.
As you exhale, push the dumbbells up, keeping your elbows slightly bent.
After that, gradually return the dumbbells to their initial position.
Shoulder and arm exercises:
8. Lateral raise:
A lateral raise works your shoulder muscles and triceps.
To do this exercise:
Stand or sit with your arms at your sides and a dumbbell in each hand.
With palms facing your body and elbows slightly bent, raise the dumbbells so your arms are parallel to the floor. You should create a T shape.
Slowly lower the dumbbells to the starting position.
Strong shoulders are important because most arm movements involve the shoulders. Strong shoulders provide support and stability to the shoulder joint and reduce the risk of arm injury.
9. Dumbbell front raise:
Dumbbell front raises are similar to lateral raises. This exercise works your shoulder muscles, chest muscles and biceps.
To do this exercise:
Sit or stand with a dumbbell in each hand.
Place your arms in front of you, with palms facing your thighs.
Slowly raise the dumbbells, keeping your arms straight, until your arms are parallel to the ground.
Slowly return the dumbbells to the starting position.
10. Military press:
A military press, also known as a shoulder press, targets the muscles of the shoulders, arms and chest. It can be done sitting or standing.
To do this exercise:
With palms facing forward, hold a dumbbell over each shoulder, approximately at chin level.
Exhale as you lift the dumbbells straight up, finishing with the weights overhead, with your elbows slightly bent.
Hold the dumbbells above your head for a moment, then slowly lower the weights to the starting position.
Safety Tips:
Follow these tips to stay safe while exercising:
To avoid injury, make sure you use correct form and avoid using too heavy a weight.
If you are unsure how to perform arm strengthening exercises safely, work with a certified personal trainer until you can perform the exercises correctly on your own.
For exercises that require you to move a dumbbell overhead, such as the military press, chest press, or overhead extension, you may want to have a spotter to help you check the weights when they start to feel heavy.
Warm up before weight training. Take a brisk walk or do arm circles, arm swings, or push-ups to get your blood flowing and warm up your muscles.
Rest for a day or two between arm-strengthening workouts to allow your muscles to recover.
The bottom line:
Training your arms and shoulders has many benefits. It can increase muscle strength, muscle tone and lean muscle mass. It can also reduce the risk of injury, improve posture, protect bones and stabilize joints.
For a complete and balanced fitness program, try alternating your arm-strengthening routine with exercises that target your lower body and core. Also include aerobic exercise in your weekly routine to improve your cardiovascular health.