Newsletter

Want your arms and upper body to be toned? Arms that are strong and toned do more for you than just look good and make you feel better about yourself. Working out your arm muscles is also very good for your health. If your arms and shoulders are stronger, you'll be less likely to get hurt, and your posture will improve.

And the best part is that you can start getting stronger arm muscles right away by adding the best arm exercises for women to your workout routine. Keep reading to learn about the best arm exercises with dumbbells. 

Best Arm Exercises With Dumbbells 

1. Bicep Curls 

You can perform a normal bicep curl in a standing or seated position at the end of a bench. It is among the most effective arm exercises with dumbbells. Keep your arms by your sides and hold a dumbbell in each hand while performing this exercise. Inhale. As you let your breath out, begin to curl the weights up toward your shoulders calmly and calmly.

Your biceps should be your primary focus when pulling the weights up. When lifting them, be careful not to wobble, lean forward, or arch your back. Maintain an engaged core while keeping your back straight. After pausing, return the dumbbells to their starting position and repeat the exercise.

 Bicep Curls
 Bicep Curls 

Read Next: Lifting Weights Burns Fat Sooner

2. Triceps Kickback 

Triceps kickbacks are a great way to isolate your triceps, tone them, and strengthen them. Stand up straight with a dumbbell in each hand and your palms facing each other. Lean forward from the waist, keeping your arms close to your sides and your knees slightly bent. When you let out your breath, straighten your arms, so the dumbbells end up behind you. Wait a moment, then bring your arms back to where they were. It is one of the best arm exercises with dumbbells. 

Triceps Kickback
Triceps Kickback 

3. Lateral Raises 

A lateral raise works both your triceps and your shoulder muscles. You can stand or sit with your arms at your sides and a dumbbell in each hand. It is one of the best arm exercises for women. Raise the dumbbells until your arms are parallel to the floor, with your palms facing toward your body and your elbows slightly bent. You should make a T with your hands.

Slowly move the dumbbells back to where they started. Shoulders are a big part of most arm movements, so they must be strong. Strong shoulders support and stabilize the shoulder joint and make it less likely that your arm will get hurt. 

 Lateral Raises
 Lateral Raises

4. Military Press 

The military press, also called the shoulder press, is an exercise that works the muscles in your chest, arms, and shoulders. For this activity, you can either sit or stand. A good starting point is to hold a dumbbell in each hand, about at the level of the chin, with your palms facing forward. Exhale as you press the weights, bringing them above your head while keeping your elbows slightly bent. After taking a short break with the weights above your head, slowly bring them back to the starting position.

Military Press
Military Press 

Recommended Read: Is Behind The Neck Press A Dangerous Exercise?

5. Upright Row 

Place a dumbbell in each hand and stand with your feet spaced to the width of your hips. Your palms should be closed and facing away from your body. Your shoulders should be directly over your pelvis, and your legs should be bent at a very small angle. Raise the dumbbells to your shoulders while maintaining a close grip on the weights and bending your elbows to the sides as you do so. Bring them back down to the starting position gradually. One rep will be deducted for this. 

Upright Row
Upright Row

6. Skull Crusher 

For this move, you'll need a set of dumbbells. These arm exercises with dumbbells are very effective. Lay on your back with your knees bent and your feet firmly on the ground. Holding a dumbbell in each hand, raise your arms, so they are above your chest. When doing this exercise, ensure your elbows are straight but not locked.

This is where we will start. Bring both elbows to a 90-degree angle by slowly bending both arms and dropping the dumbbells to the side of your ears. Straighten your arms to get them back to where they were before. For this, you will lose one rep. 

Skull Crusher
Skull Crusher 

7. Overhead Bicep Extension 

Take a position where your feet are hip-width apart from one another. Keep your arms by your ears while bending your elbows and holding one dumbbell behind your head. If you can, go for a larger weight. Hold the dumbbell with both hands behind your head. Lifting the dumbbell into the air requires you to fully extend your arms and gradually bend your arms as you lower them. One rep will be deducted for this.

Overhead Bicep Extension
Overhead Bicep Extension

Informative Read: Calisthenics Biceps Workouts To Try At Home

8. Dumbbell Shoulder Press 

Place both feet firmly on the floor with a hip-width distance between them, and hold a dumbbell in each hand using an overhand grip. Raise the dumbbells slowly until they are at shoulder height, keeping them directly in front of your chest. Press the dumbbells above your head while keeping your arms in a straight line with your ears and extending your elbows as far as they will go.

As soon as your arms have reached their full extension, bend your elbows and bring the dumbbells back to your chest. There is one rep for you. Repeat for the next minute and a half. These arm exercises with dumbbells are effective.

Dumbbell Shoulder Press
Dumbbell Shoulder Press 

Suggested Read: Dumbbell Workout Routines To Try At Home!

9. Tricep Extension 

Hold a dumbbell in each hand and put your feet on the floor shoulder-width apart. Hold your arms in front of you, keeping them even with your ears. Bend your elbows to lower the dumbbells behind your head. Try to keep your shoulders as still as possible. Straighten your elbows right away to get back to the starting position. Make sure your elbows, shoulders, and wrists are always in a straight line. One repetition. Repeat 20 times. It is one of the best arm exercises with dumbbells. 

10. Tricep Overhead Extension with Dumbbells 

Want a way to work out your triceps? This move has been around for a long time and can be done with one or two weighted dumbbells. Hold a pair of dumbbells in each hand and stand up straight with your feet shoulder-width apart. This is where things begin. Use a lot of effort to tighten your glutes and keep your core stable.

Keep these contractions at the same level of intensity for the whole exercise. You can also choose two dumbbells and hold them together to make them stick to each other. Raise the weight until your biceps are so close to your ears that they almost touch them.

At the same time, make a right angle with your elbows. Then, flex your triceps and lift the dumbbell until your arms are straight ahead. You must bend your elbows one more time to get the dumbbell back to where it started. 

Takeaway 

There are many reasons to work out your arms and shoulders. It can help you strengthen, tone your muscles, and gain lean muscle mass. It can also help you stand up straighter, protect your bones, and keep your joints from moving around. Try to mix up these best arm exercises with dumbbells with exercises that work your legs and core for a well-rounded fitness plan. Add aerobic exercise to your weekly routine to improve the health of your heart and lungs.

Also Read: Benefits of Aerobic Exercises