Are you looking to tone your arms? Short on equipment? NO PROBLEMS! We've got you covered with 15 exercises to achieve the best possible looking arms with ONLY a set of dumbbells!
Best Arm Toning Exercises (using dumbbells only!)
Contents
- Best Arm Toning Exercises (using dumbbells only!)
- 1. Overhead Press
- 2. Bent-over Dumbbell Rows
- 3. Sumo Squat with Bicep Curls
- 4. Arm Circle
- 5. Hammer Curls with Dumbbells
- 6. Biceps Curl
- 7. Bent Over Reverse Fly
- 8. Concentration Curls
- 9. Sideways Plank Walk
- 10. Triceps Extension
- 11. Upright Row
- 12. Triceps Bench Press
- 13. Alternating Incline Dumbbell Curls
- 14. Dumbbell Front Raise
- 15. Skull Crushers
1. Overhead Press
Seated shoulder press exercise shown (great alternative to standing for great control!)
Shape your shoulders by doing this easy exercise. Do 3 sets of 20 reps. For more information about this exercise, click here.
2. Bent-over Dumbbell Rows
"source" - http://www.womenshealthmag.com/
Hit 3 birds with one stone with this move. Make your back, shoulder and core work in harmony together. To know how to do this move, click here.
3. Sumo Squat with Bicep Curls
"source" - www.popsugar.com
Work your lower body and your arms with this amazing move. You only need 10-15 lbs of dumbbell to do it. Click here for the tutorial.
4. Arm Circle
Work on your back, triceps, biceps and shoulder. Start without dumbbells to get the hang of it, and then add light dumbbells to progress further with the exercise! Click here for the tutorial.
5. Hammer Curls with Dumbbells
"source" - www.bodybuilding.com
While doing this movement, remember to not move head and back. Put it in a neutral position. Click here for more information.
6. Biceps Curl
3 to 5 lbs is enough to do bicep curls. You can do these alternately or both arms at the same time. For further instructions, click here.
7. Bent Over Reverse Fly
"source" - www.top.me
Do this super move that will help strengthen your core and back while shaping your arms. Find out more here.
8. Concentration Curls
Target your biceps and nothing else with this move. Choose your dumbbell weight according to your desired definition. Check it out here.
9. Sideways Plank Walk
"source" - www.popsugar.com
Drop the dumbbells for a moment and mix up the workout with this handy equipment-free workout! Work your anterior and middle deltoids. Tighten your abs while doing this move. See the instructions here.
10. Triceps Extension
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
11. Upright Row
Barbell upright row shown (can also be done with dumbbells or a kettlebell)
Stand with legs wide apart. Use at least a 5 lb dumbbell. Repeat for 20 reps. For more instructions, click here.
12. Triceps Bench Press
"source" - www.bodybuilding-wizard.com
Barbell image show, however you can do the exact same exercise with dumbbells! You can use 3 lb dumbbells or a bar for this move if you want your triceps to be more stabilized. Click here for more information.
13. Alternating Incline Dumbbell Curls
"source" - www.bodybuilding.com
You will need an inclined bench press and 5 lb dumbbells. Learn more about this move here.
14. Dumbbell Front Raise
You can do this exercise at home or just about anywhere. Just have 2 dumbbells ready. Click here for more information.
15. Skull Crushers
"source" - www.fitnessrxwomen.com
This move sounds scary but it is really effective. You need a bench press and a presence of mind with this workout. To know more about this move, click here.
These 15 dumbbell moves for your arms will certainly give you the upper body physique that you want. Do these exercises consistently and give it at least a month to see the difference.