If the New Year has you motivated to feel your strongest, weight training is a great place to start. Not only are there a myriad of health benefits [1] — from increased energy [2] to better sleep [3] — but it can also be incredibly empowering. To get started, all you need is a pair of dumbbells (more on how to choose the right weight here [4]).
For anyone new to strength training, it can be tough (and a little intimidating) to know where to start. To help you out, we asked personal trainer Anna Renderer to create the perfect arm workout for beginners. This easy arm workout targets every major muscle group in your arms and upper body with just six basic dumbbell exercises [5], making it an effective addition to your fitness routine. It's a great beginner arm workout to get you started, but as you progress, you can add heavier weights or do more reps to keep challenging yourself.
Renderer says that doing two moves back to back (called a superset) is a great way to feel the burn, and this simple arm workout does just that. You'll alternate between two exercises for a few sets before moving on to the next pair of moves (there's six moves, or three supersets in total). That way, you'll be sure to feel it in your arms, back, and chest by the end of your workout. Ready to get started?
Experts Featured in This Article:
Anna Renderer [6] is a personal trainer, fitness expert, and former PS Fitness host.
Equipment
This workout requires a set of light- to medium-weight dumbbells (three to 15 pounds). Nothing else is a must, unless you'd prefer a mat for additional cushioning.
Directions
Perform 10 reps (one set) of the first move in Superset 1. Then complete 10 reps (one set) of the second move in Superset 1. Switch back and forth until you've completed three sets of each, resting as needed between each superset. Repeat for the second and third supersets.
- Superset 1: Lying Chest Fly (10 reps) + Lying Triceps Extension (10 reps) — 3 sets
- Superset 2: Curl and Press (10 reps) + Bent-Over Row (10 reps) — 3 sets
- Superset 3: Bent-Over Reverse Fly (10 reps) + Lateral Raise (10 reps) — 3 sets
Read on for detailed instructions on how to do each arm workout move.
— Additional reporting by Chandler Plante
Beginner Arm Workout Superset 1, Move 1: Lying Chest Fly
This dumbbell arm exercise strengthens your chest while also recruiting your core.
- Grab a set of dumbbells, and lie face up on the floor with your legs in tabletop position and shins parallel to the floor. Press your lower back into the mat to engage your core. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent. This is the starting position.
- Keeping your torso stable, open your arms out to the side until your elbows are about two inches from the floor. Continue to press your lower back into the mat, and avoid letting your ribs flare open.
- Raise your arms back to the ceiling, bringing the weights together over your chest. That's one rep.
- Do 10 reps.
Beginner Arm Workout Superset 1, Move 2: Lying Triceps Extension
Strengthen the muscles on the backs of your arms with this effective triceps move. If it's too difficult with two dumbbells, try holding one dumbbell with both hands.
- Grab a set of dumbbells, and lie face up on a mat with your knees bent and feet flat on the floor.
- With one dumbbell in each hand, raise your arms so they're above your chest, palms facing in, making sure your elbows are straight but not locked. This is the starting position.
- Slowly bend both arms, lowering the dumbbells by your ears so your elbows are bent at 90 degrees.
- Straighten your arms, coming back to the starting position. That's one rep.
- Do 10 reps.
Beginner Arm Workout Superset 2, Move 1: Curl and Press
This arm workout move combines a biceps curl and an overhead press. Together, it works both your biceps (the muscles on the front of your upper arm) and your shoulders while recruiting your core muscles, too.
- Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing forward. This is the starting position.
- Bring the weights up to your shoulders, performing a bicep curl.
- Stabilize your torso and keep your arms moving upward, performing an overhead press, rotating your arms so your palms face in toward each other.
- Lower your arms back to your shoulders and then to your sides, coming back to the starting position. That's one rep.
- Do 10 reps.
Beginner Arm Workout Superset 2, Move 2: Bent-Over Row
This arm workout move with weights will give you strong shoulders and a powerful back.
- Stand with your feet hip-width apart with a dumbbell in each hand. Lean forward and bend both knees, keeping your back flat. Extend your arms so they're straight and the weights are below your shoulders, palms facing in toward each other. This is the starting position.
- Bend your elbows behind you, pulling the dumbbells straight up to chest level, squeezing your shoulder blades together. Don't arch your back.
- Slowly lower the weights back to the starting position. That's one rep.
- Do 10 reps.
Beginner Arm Workout Superset 3, Move 1: Bent-Over Reverse Fly
Strengthen your upper back and shoulders with this dumbbell arm exercise. This one works tiny (but important!) muscles in your back and shoulders, so you may need to choose a smaller weight.
- Stand with your feet hip-width apart with a dumbbell in each hand. Bend your knees slightly, and keeping your back flat, bend forward at the hip joint. Hold the dumbbells with straight arms just in front of your knees. This is the starting position.
- Exhale and lift both arms out wide, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Be careful not to arch your back.
- With control, lower the dumbbells back to the starting position. That's one rep.
- Do 10 reps.
Beginner Arm Workout Superset 3, Move 2: Lateral Raise
Target your shoulders and upper back with lateral raises — the final move in this beginner arm workout. If this exercise is too difficult, do it with one arm at a time.
- Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
- Keeping both arms straight but not locked, lift your arms up and out to the sides. Stop when they reach shoulder height, so your body forms a "T" shape. Try to avoid shrugging your shoulders up toward your ears, and focus on engaging your core so your back doesn't arch and your ribs don't flare forward.
- Lower the dumbbells with control to return to the starting position. That's one rep.
- Do 10 reps.
Jenny Sugar [8] is a former PS staff writer. She reports on all things fitness, but especially loves CrossFit and yoga.
Chandler Plante [9] (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.