Looking to build toned strong arms to show off in tank tops and short-sleeves as the weather gets warmer? Now is the perfect time to get started. Here’s a list of 10 classic go-to arm exercises that will chisel and define your arms in a hurry. Easily done in the comfort of your home, these basic moves require dumbbells that focus on strengthening and sculpting your biceps, triceps, and shoulders.
Depending on your skill level, if you’re a beginner, start off with light dumbbells (one to five pounds) or if more advanced, you can try a little heavier dumbbell. For best results, do this arm-focused workout two to three times a week.
Bicep curl and overhead press – works biceps and shoulders
Aim for three sets of 10 repetitions
- Stand with feet directly under your hips while holding a dumbbell in each hand, palms facing out.
- Bend the elbows and bring the weights to your shoulders to perform a bicep curl.
- Stabilize your torso and keep your arms moving upward. Straightening the arms above you, perform an overhead press with the palms facing out.
- Bend the elbows, coming back to the top of your bicep curl, then straighten the arms to your starting position to complete one rep.
Lateral arm raises – works deltoids
Aim for three sets of 10 repetitions
- Stand with feet hip-width apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
- Start with the right side first and keep your arms straight without locking your elbow. As you inhale, raise your right arm up toward the ceiling until it’s parallel to the floor. You want your palms to be facing down.
- As you exhale, slowly lower your hand back to your body.
- Do the same move with your left arm.
- Then raise both your right and left arms at the same time.
- Continue alternating between right, left, and both arms, keeping your core tight.
Triceps kickback – works triceps
Aim for three sets of 10 repetitions
- Holding a dumbbell in each hand, hinge forward from your hips and bend your knee slightly. Bend your elbows behind you.
- Straighten your arms behind you with your palm facing in. Your arms should be parallel to the floor. Squeeze your triceps, then return to the starting position. Repeat.
Bent over reverse fly – works back of shoulders and upper back
Aim for three sets of 10 repetitions
- Holding a dumbbell in each hand a few inches in front of you, stand with your knees slightly bent.
- Keeping your back flat, bend forward at the hips.
- Lift both arms to the side, maintaining a slight bend in your elbow and squeezing your shoulder blades together.
- With control, lower the dumbbells back toward the ground in front of you. Repeat.
Skull crusher – works triceps
Aim for three sets of 10 repetitions
- Start by lying down on your back either on the floor with knees bent or on a workout bench.
- 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 close to the floor. Aim to lower your dumbbells so they are on either side of your head with your elbows bent and pressing in towards your head.
- Lift your arms back to the starting position.
Upright row – works deltoids
Aim for three sets of 10 repetitions
- Stand with feet hip-width apart and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis with your knees slightly bent.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the side.
- Slowly lower them to your starting position. Repeat.
Bicep and deltoid squeeze – works biceps and deltoids
Aim for three sets of 10 repetitions
- 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 the starting position.
Plank with row and triceps extension – works triceps and upper back
Aim for three sets of 10 repetitions
- 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, helping 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 this exercise on your right side.
Dumbell bench press – works the chest
Aim for three sets of 10 repetitions
- Lie on your back on either a flat or inclined workout bench or you can lie on your back on the floor with your knees bent.
- Hold dumbbells just above your chest, shoulder-width apart at a 90-degree angle, with your palms facing forward.
- Inhale, and lower the dumbbells to the sides of your chest.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for a count of one second.
Overhead triceps extension – works triceps
Aim for three sets of 10 repetitions
- Stand with feet hip-width apart.
- Hold one dumbbell (use a heavier dumbbell if you can) with both hands behind your head, bending your elbows but keeping your arms by your ears.
- Straighten your arms to lift the dumbbell into the air, then slowly bend your arms to lower again.
- Repeat
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