If you're new to strength training, here's a beginner-friendly arm workout using weights, created by POPSUGAR Fitness host and personal trainer Anna Renderer. This easy-to-follow dumbbell circuit workout includes six basic dumbbell arm exercises, perfect for weight-lifting newbies! From raising your metabolic rate to help with weight loss, to getting stronger, and getting more defined muscles, there are many benefits to weight training. This is the perfect upper-body workout to get you started.
Renderer says that doing two moves back to back is a great way to feel the burn, and this workout does just that. You can do this workout at the gym or at home, so start with a lightweight pair of dumbbells (three to five pounds) and work your way to heavier weights (eight to 15-pounds) as you get stronger.
Best Dumbbell Arm Workout For Beginners
Equipment needed: You'll need a set of dumbbells (three to 15 pounds), or have one light pair and one heavier pair to use for different exercises.
Directions: Perform 10 reps of the first move in Circuit 1 to complete a set, then complete 10 reps of the second move in Circuit 1 to complete a set. Switch back and forth until you've completed three sets of each. Repeat for the second and third circuits.
Beginner Arm Workout Circuit 1, Move 1: Lying Chest Fly
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This move strengthens your chest while also toning your lower abs.
Grab a set of dumbbells and come onto your back. Make sure both your hips and knees are at 90-degree angles. Using your lower abs, press your lower back into the mat. 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.
Raise your arms back to the ceiling, bringing the weights together over your chest. This completes one rep.
Do 10 reps to complete a set.
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Beginner Arm Workout Circuit 1, Move 2: Lying Triceps Extension
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Strengthen the backs of your arms with this effective triceps move.
Grab a set of dumbbells and come onto your back with your knees bent, feet flat on the floor.
With one dumbbell in each hand, raise your arms so they are above your chest, 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 at 90 degrees.
Straighten your arms, coming back to the starting position. This counts as one rep.
Perform 10 reps to complete a set.
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Beginner Arm Workout Circuit 2, Move 1: Squat, Curl, and Press
Moving from a squat to an overhead press gets the heart rate going while working your arms, butt, and legs.
Stand with your feet directly under your hips, holding a dumbbell in each hand. This is the starting position.
Bend your knees and sit back into a squat. Keep your weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, performing an overhead press with your palms facing out.
Lower your arms back to your side, coming back to the starting position. This completes one rep.
Perform 10 reps to complete a set.
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Beginner Arm Workout Circuit 2, Move 2: Bent-Over Row
This move will give you strong, defined shoulders and a powerful back.
Stand with the feet hip-distance apart with a dumbbell in each hand. Lean forward and bend both knees, keeping your back flat. Extend your arms so they are straight. 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 to complete one rep.
Do 10 reps to complete a set.
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Beginner Arm Workout Circuit 3, Move 1: Bent-Over Reverse Fly
Strengthen your upper back and shoulders with this exercise.
Stand with your feet hip distance apart with a dumbbell in each hand. Bend your knees slightly, and keeping your back flat, bend forward at the hip joint. 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.
With control, lower the dumbbells back to the starting position. This completes one rep.
Do 10 reps to complete a set.
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Beginner Arm Workout Circuit 3, Move 2: Lateral Raise
Target your shoulders and upper back with this easy-to-follow move.
Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
Start with the right side first. With control, keep your arm straight (but don't lock the elbows), and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then, as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. So your arm won't be directly out to the side, but slightly forward.
Do the same move with your left arm.
Then do both your right and left arms at the same time.
Continue these moves of right, left, together, right, left, together, for a total of 10 reps.
