Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms

Updated on 1/27/2019 at 8:15 AM

Bodyweight exercises are great. Hello, push-ups! To gain even more strength in your upper body, try adding dumbbells to your fitness routine. Adding weights to your arm workouts means you will start seeing muscle definition in your biceps, triceps, and shoulders (deltoid). We've rounded up a bunch of dumbbell exercises for you; select three to five of these moves to add to your strength-training workouts. Aim to work the different parts of your arms — don't just focus on your biceps!

We have a guide to selecting the right weights for your workout, and do know that you might need different weights, depending on what muscle you are working and which exercise you are doing. Keep reading to learn how to work your arms with dumbbells. Now grab your weights and get lifting!

Biceps Curl

Possibly the most basic dumbbell exercise, the biceps curl is a great place to start.

Start by holding a dumbbell in each hand at the sides of your body.
Keeping your elbows close to your sides, slowly raise the dumbbells to your chest.
Moving with control, lower back to the starting position.
This counts as one rep.

Wide Biceps Curl

This biceps curl variation also works the deltoids to give you shapely shoulders and cut arms.

Stand with your feet slightly wider than hips-width-distance apart.
Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up.
Bend at your elbows, pulling the weights toward your ears.
Extend your arms out wide again to complete one rep.

Right-Angle Biceps Curl

Try this variation seated, on the floor, or on an exercise ball for a change of pace.

Sit cross-legged on the floor, or stand. Holding your weights, extend your arms straight in front of you with your palms up.
Slowly pull your arms up into a right angle. Release them back into the starting position to complete the rep.

Hammer Curls

This popular variation works the biceps for a slightly different angle than the basic biceps curl.

Stand hip-width apart with dumbbells in hands resting by your sides. Your palms will be inward, facing your thighs.
Begin by bending at the elbow and raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move. The upper arm stays stationary, close to your sides.
Slowly lower the weights back to starting position.

Overhead Shoulder Press

This is a great exercise for toning the shoulders.

Hold a dumbbell in each hand just above your shoulders, palms facing in.
Straighten your arms above you.
Bend your elbows, coming back to the starting position to complete one rep.

Biceps Curl and Overhead Press

Why not add a curl to your press to work both your arms and shoulders?

Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend your elbows, bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, straightening your arms above you, performing an overhead press with your palms facing out.
Bend your elbows coming back to the end of your bicep curl, then straighten your arms coming back to the starting position to complete one rep.

Upright Row

Work your shoulders with the upright row; you can also do this exercise with a kettlebell.

Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis with knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Slowly lower them to the starting position. This counts as one rep.

Lateral Arm Raise

This is a classic move for creating shapely shoulders since it works the deltoids.

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 your hands in your peripheral vision, lift your arms out to the side raising them to shoulder height. You should be able to see your hand in your peripheral vision; our arms won't be directly out to the side but slightly forward.
Lower your arms back down to your sides to complete one rep.

Dumbbell Front-Arm Raise

The front-arm raise works the front part of your deltoids.

Stand with your feet hip distance apart. Hold a dumbbell in each hand so your hands are facing forward with your palms facing your thighs and each dumbbell down in front of your legs.
Keep your torso straight and lift both arms up, keeping your elbows with a slight bend and your palms always facing down.
Continue to lift your arms until they are just about parallel to the floor, about shoulder height.
Lower your arms to complete one rep.

Bent-Over Row

This exercise works the upper back and back portion of the deltoids.

Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.

Bent-Over Reverse Fly

Another multitasking move, this fly targets the upper back and the back of the shoulders.

Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground.
This completes one rep.

Single-Leg Scarecrow

This exercise challenges your balance while working your shoulders. Start with a light weight, or no weights at all, as this move fires up the small rotator cuff muscles that keep the shoulder joints stable.

Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the sides until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor, then rotate your upper arms backward to bring your fists up. Do not lower or raise your upper arms; keep them parallel to the floor.
This completes one rep.

Triceps Kickback

This classic dumbbell exercise will tone the back of your upper arms.

Holding a dumbbell in each hand, hinge forward from your hips, bending your knees slightly. Bend your elbows behind you.
Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, then return to the starting position.
This counts as one rep.

Pilates Boxer

Work your shoulders and triceps at the same time with this move.

Stand with your feet hip-distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with your pelvis and head forming one long line.
As you exhale, simultaneously extend your right arm straight out in front of you and your left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
With control, return to the starting position and repeat on the other side. This completes one rep.

Overhead Triceps Extensions

This is a challenging way to work your triceps, and it fires up your core a bit too.

Stand with your feet hip-distance apart.
Hold one dumbbell (go for your heavier weight) with both hands, bending your elbows behind your head.
Straighten your arms to lift the dumbbell into the air, then slowly bend your arms to lower.
This counts as one rep.

Skull Crushers

You'll be surprised how your triceps will burn after doing these skull crushers.

Grab a set of dumbbells, and start by lying on your back with your knees bent.
With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
Lift your arms back to starting position. This is one rep.

Plank Dumbbell Row

Add a row to a plank and you have a full-body exercise that targets the back, shoulders, and arms.

Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground to complete the rep.

Plank With Row and Triceps Extension

Add a triceps extension to your plank with row to target the back of your upper arms.

Start in a plank position holding a weight in each hand. Bend your left elbow and pull it up so it's in line with your shoulder.
Pull your navel toward your spine to engage your abs, which will help you stay balanced.
Exhale as you do a triceps kickback by extending your left hand behind you. Inhale to bend your elbow. This counts as one rep. Perform exercise on both sides of the body.

The Biceps and Deltoid Squeeze

Work your upper body with this move; try it seated or standing.

Sit cross-legged on the floor and hold your weights. Lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees. Keep your shoulders down and your wrists in line with your elbows.
Rotate your arms so your elbows are moving to meet each other in front of you. They should be perpendicular to your shoulders. Keep your muscles engaged, and move back to starting position.
Do 10 counts.

Squaring It Off

Instead of wheeling your arms around without much effort, move your arms in a square motion, making stops at each corner. Your deltoids will feel the burn.

Sit cross-legged on the floor, and imagine you are in a box. Holding your weights so palms are facing down, extend your arms and lift them, imagining you are lifting them to the top corners of the box in front of you.
Bring your arms down so they are reaching for the bottom corners of the box.
Keeping your arms at the same level, shift them so they are behind you, reaching for the bottom corners of the box.
From there, lift up your arms so they are behind and above you, reaching for the top corners of the box.
Return to starting position. This completes one rep; do three reps of 10.