If you're looking to get stronger in your upper body, dumbbell arm workouts are the way to go. You don't need access to tons of equipment and gym machines; with a pair 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. So what are some effective weighted arm exercises you should consider adding to your next workout? We asked the experts — aka certified personal trainers — and they answered, sharing nine of the best dumbbell exercises to strengthen your arms.
Please note: we 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. If you want to do a dedicated arm workout, start with an upper-body warmup and then pick four or five of these moves to do.
In terms of equipment, you'll just need two dumbbells. Feel free to pick up whatever weight feels appropriately challenging 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 best dumbbell arm exercises that'll be sure to get your muscles shaking.
This dumbbell arm exercise doesn't work a ton of muscles but targets one that's often ignored. Lateral arm raises work your lateral deltoid (the muscle on the side of your shoulder), says Sherika Holmes, NASM-certified personal trainer and owner of Sherika Fitness.
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. "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.
"Not only is this exercise good for building up your chest, but it also recruits the muscles of your arms and shoulders," says Caley Crawford, NASM-certified personal trainer and director of education for Row House. She described the bench press as a dynamic move that works your muscles together, helping you build strength and coordination throughout your upper body.
"This is an excellent dumbbell exercise to isolate the triceps," the muscles on the back of your upper arm, says Crawford. Overhead triceps extensions (seated or standing), she said, "allow for a solid range of motion which really challenges the totality of your triceps."
The curl with a lunge is a favorite among the pros — and for good reason. It works your biceps, core, and glutes, among other things. Plus, it's a combo of two classic and effective exercises you probably already know.
"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."
The overhead shoulder press "works all three parts of the shoulder: the anterior, medial, and posterior deltoid," says ACE-certified trainer Lacey Stone. 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 and your obliques along your sides.
As a compound exercise, the lawn mower requires multi-joint movement that looks simple, but targets a whole host of muscles, including your back, arms, shoulders, and core.
This move, recommended by Roger Montenegro, NSCA-CSCS
, is a great one for your upper body and the muscles that help stabilize your back.
Maggie Ryan was an assistant editor at POPSUGAR. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.