Dumbbell arm workouts are the way to go if you're looking to get stronger in your upper body, especially if you don't have access to tons of equipment and gym machines. With just a few pairs of dumbbells, a solid selection of dumbbell arm exercises, and a consistent routine (trainers recommend at least two strength training sessions per week), you'll be able to build muscle in your shoulders, triceps, and biceps. (A balanced, protein-rich diet is a must, too.) So what exercises should you include when you're doing an arm workout with weights? We asked the experts — aka certified personal trainers — and they answered, sharing 11 can't-miss dumbbell exercises for your arms.
Please note: we definitely don't recommend doing all these moves in one workout (your arms will not thank you for that). Instead, sprinkle a few throughout your weekly strength-training routine to really work your upper body. You'll need two dumbbells, so feel free to start with the size that's most comfortable for you. If you're a beginner, you may want to start with three- or five-pounders and work your way up. (Here's a guide for choosing the right weight.) Got your equipment? Keep reading for the dumbbell arm moves that'll get your muscles shaking.
1Dumbbell Arm Exercises: Overhead Triceps Extension
Image Source: POPSUGAR Studios
"This is an excellent dumbbell exercise to isolate the triceps," says Caley Crawford, NASM-certified personal trainer and director of education for Row House. Overhead triceps extensions (seated or standing), she said, "allow for a solid range of motion which really challenges the totality of your triceps."
Sit or stand with your feet hip-width apart, holding the center of one dumbbell in both hands. Pull your core in tight and lift your chest to prepare for the movement.
Engage your core as you lift the dumbbell and bring it behind your head. Your elbows should be bent and your biceps tight against your ears. This is your starting position.
Straighten your arms to lift the dumbbell into the air, continuing to pull your core in and keep your chest lifted. Keep your upper arms as stationary as possible, only extending your forearm.
Slowly bend the arms to lower the weight back to your starting position. This counts as one rep.
1 / 11
2Dumbbell Arm Exercises: Bicep Curl to Overhead Press
Image Source: POPSUGAR Studios
This efficient move works both your biceps and shoulders, and is a combo of two classic and effective arm exercises you probably already know. It gives you "the most bang for your buck," says Roger Montenegro, NSCA-CSCS of Made Possible Personal Training.
Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing out. Let the dumbbells rest by your sides.
Pull your core in tight as you bend your elbows, bringing the weights to your shoulders. Make sure your elbows stayed glued to your sides — don't let them slide backward.
Brace your abs and keep your arms moving upward, straightening the arms above you as you simultaneously turn your hands so your palms face out. Do your best to lift the weights straight up, so they come to a stop directly above your shoulders. Make sure your back doesn't arch.
Bend your elbows and lower the weights back to the front of your shoulders, turning them so your palms face your body again. You should be back at the "top" of your bicep curl position.
Straighten your elbows and lower the weights with control, bringing them back down to your sides in the starting position. You're basically finishing the bicep curl here.
This counts as one rep.
2 / 11
3Dumbbell Arm Exercises: Lateral Arm Raise
Image Source: POPSUGAR Studios
Lateral arm raises work your lateral deltoid (the muscle on top of your shoulder), says Sherika Holmes, NASM-certified personal trainer and owner of Sherika Fitness, which helps you strengthen and build muscle in your upper arms.
Stand with your feet hip-width apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
With control, keep your arms straight (but don't lock that elbow) and, as you inhale, raise both hands up toward the ceiling. You want your palms facing down and your arms parallel to the floor. Your hands won't be directly out to the side, but slightly forward, so you'll be able to see them in your peripheral vision. Keep your core tight and back flat as you lift the weights, not allowing your spine to curve or hunch.
As you exhale, slowly lower your hands back to your body.
This completes one rep.
3 / 11
4Dumbbell Arm Exercises: Plank Dumbbell Row
Image Source: POPSUGAR Studios
This exercise targets the triceps, but it can also help you build mid- and upper-back strength and stability, says Khaleah London, certified Pilates instructor and lead instructor for Equinox and Variis. "While the exercise targets the triceps, you get the added benefit of working and strengthening almost every other major muscle group in your body," she tells POPSUGAR.
Start on your hands and knees, shoulders directly over wrists and hips over knees, holding a dumbbell against the ground in each hand. Brace your core and extend your legs back behind you, tucking your toes under to lift your knees off the ground and spreading your feet wider than shoulder-width apart. This wide-legged high plank is your starting position.
Pull your core toward your spine and squeeze your glutes as you lift the right dumbbell off the ground, pulling it to your right armpit. Make sure your right elbow is pointing up and your right shoulder blade is squeezing in.
Lower the weight to the ground with control, bracing your core and glutes. Do your best to minimize any rocking movement from side to side.
"Not only is this exercise good for building up your chest, but it also recruits the muscles of your arms and shoulders," Crawford says. She described the bench press as a dynamic move that works your muscles together, helping you build strength and coordination throughout your upper body.
Sit on a flat workout bench with one leg on either side. With one dumbbell in each hand resting on your thighs, lie back onto the bench. (If you don't have a bench, lie flat on the ground with your legs bent, knees over ankles.)
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Your palms should be facing forward. Press your back against the bench and tighten your core.
Exhale as you push the dumbbells up, fully extending your arms so the dumbbells come to a stop above your shoulders. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
"This is one of my favorite movements for isolating the triceps," says ACE-certified personal trainer Tami Smith, who owns Fit Healthy Momma. "I recommend these often because the triceps play an integral role in so many of our movements, both in daily life and our workouts."
Start standing with your feet hip-width apart, holding a dumbbell in each hand and resting them on your thighs. Your palms should be facing toward your body.
Pull your core toward your spine as you shift your hips backward, like you were going to sit in a chair. Bend your knees slightly, keeping them behind your toes. Be sure not to round your back.
Lift the dumbbells off your thighs by bending your elbows. Pull them up to your ribs, keeping your core tight and back flat. This is your starting position.
Straighten your arms behind you with your palms facing in. Initiate the movement from your elbows, keeping your upper arms as still as possible. Stop when your arms are parallel to the floor.
Squeeze your triceps, then bend your elbows to return to the starting position.
This counts as one rep.
6 / 11
7Dumbbell Arm Exercises: Hammer Curls
Image Source: POPSUGAR Photography
"Hammer curls are a super simple, yet effective move to work your outer, inner, and lower biceps" thanks to the unique positioning of your wrists, says John Fawkes, NSCA-Certified personal trainer.
Stand with your feet hip-width apart. Hold a dumbbell in each hand, resting by your sides. Your palms will be inward, facing your thighs.
Tighten your core as you bend both arms at the elbow, raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move, keeping the upper arm stationary and close to your sides. Focus on keeping your elbows tight against your ribs and not letting them slide back.
Slowly lower the weights back to starting position. Remember to keep your core tight and avoid hunching your back.
This counts as one rep.
7 / 11
8Dumbbell Arm Exercises: Alternating Dumbbell Punch
Image Source: POPSUGAR Studios
"Dumbbell punches are no joke," says Fawkes, adding that they're great for working your upper arms and shoulders. One note: make sure to use very light dumbbells for this move, no more than five pounds, Fawkes said. Anything heavier risks straining your arms and shoulders and messing with your jab form, "which requires near total-body balance as you rotate your body and lean into the punch."
Begin with a light dumbbell in each hand, no more than five pounds. (You can also do this move without dumbbells to start.) Stand with your feet wider than hip-width apart, your abs tight, and your back flat.
Lift both fists in front of your face, keep your core braced, and maintain a soft bend in your knees. This is your starting position.
Keeping the weight in your right foot, pivot your left foot, rotating your abdomen toward the right as you punch across your body with your left hand. The punch should be tight and controlled, with your fist about shoulder-height and your core tight.
Bring your left hand back to the center of your body in a quick, controlled movement. This snap back to your chest should work your core and arm just as much as the punch out.
Repeat with the right hand, maintaining a tight and stable core throughout.
This counts as one rep.
8 / 11
9Dumbbell Arm Exercises: Overhead Shoulder Press
Image Source: POPSUGAR Photography
The overhead shoulder press "works all three parts of the shoulder: the anterior, medial, and posterior deltoid," says ACE-certified trainer Lacey Stone.
Start standing with your feet hip-width apart and a dumbbell in each hand, resting at your sides with your palms facing in.
Brace your core as you lift the dumbbells, placing them just above (but not touching) your shoulders. Your palms should still be facing in. This is your starting position.
Straighten your arms to press the weights directly up. Keep a slight bend in your elbows at the top, ensuring that the weights are directly over your shoulders. Make sure you're pulling your core in tight and keeping your back flat, not allowing it to bend or hunch.
Bend your elbows, lowering the dumbbells to come back to the starting position.
This counts as one rep.
9 / 11
10Dumbbell Arm Exercises: Single-Arm Overhead Shoulder Press
Image Source: POPSUGAR Photography
Similar to the traditional overhead shoulder press, this one-arm variation lets you focus on one side at a time. Holmes loves it "because it's multifunctional," she says. "Not only does it increase strength in your shoulders, but it also increases core strength," especially your anterior core (aka the six pack muscles in the front of your body) and your obliques along your sides.
Start standing with your feet hip-width apart and a dumbbell in each hand, with arms resting at your sides and your palms facing in.
Brace your core as you lift the dumbbells, placing them just above (but not touching) your shoulders. Your palms should still be facing in. This is your starting position.
Straighten your right arm to press the weight directly up, keeping your left hand in place. Keep a slight bend in your elbows at the top, ensuring that the weight is directly over your shoulder. Make sure you're pulling your core in tight and keeping your back flat, not allowing it to bend or hunch.
Bend your right elbow, lowering the dumbbell to come back to the starting position.
This move, recommended by Montenegro, is a great one for your upper body and the muscles that help stabilize your back.
Hold a dumbbell in your right hand and place your left knee and left hand on a sturdy bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Keep your back flat and your head in line with your spine, not tilted up or hunched down.
Pull your core toward your spine, relax your shoulders, and extend your right arm toward the floor. Don't rotate your torso or let your shoulder lower toward the floor.
On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Continue to hold your torso stationary and pull your core in to avoid any rotation.
On an inhale, lower the dumbbell back down to the starting position.
