The Best Dumbbell Exercises for Stronger Arms

PSA: You don’t need a gym membership to train your arms! If you are looking to build, strengthen or define your upper body, a simple set of dumbbells can be a quick way to get started. Your arms are constantly in use every day. Dumbbell exercises can build muscles to help simplify everyday activities.

Dumbbells 101: Here’s What You Need to Know

Dumbbell exercises require more stabilization than using a straight barbell or no weights at all. Dumbbells or free weights give you more range of motion as they allow for more movement. Incorporating dumbbells can help give your workout variety to keep sessions fresh and fun!

Dumbbells can be used by beginners, intermediate, and advanced fitness enthusiasts. The level of difficulty of the exercises can be adjusted based on the weight of the dumbbells and the complexity of the movements.

Perfect Your Form with These 4 Expert Tips

1. Avoid locking your elbows
2. Check in on your posture
3. Include a pull motion (row) and a push motion (chest press, push-up, etc.) in every session
4. If you find yourself arching your back to finish a curl, holding your breath, or having to inch up onto your tiptoes to complete an exercise, try switching to a lighter weight

Can Dumbbells Help With Weight Loss?

Dumbbells can be an effective tool for weight loss when used in conjunction with a healthy diet and regular cardiovascular exercise. Here’s how:

1. Increase metabolism: Resistance training with dumbbells can help increase muscle mass, which in turn increases your resting metabolic rate. This means you’ll burn more calories throughout the day, even when you’re not exercising.
2. Build lean muscle mass: Dumbbell exercises can help you build lean muscle mass while burning fat, leading to a leaner, more toned appearance.
3. Maintain muscle mass during weight loss: When you lose weight, you may also lose muscle mass. Resistance training with dumbbells can help you maintain muscle mass while losing weight.

Keep in mind that weight loss is a complex process that involves a combination of diet, exercise, and lifestyle changes. Dumbbells should be used in conjunction with other healthy habits.

How To Get Started

It’s easy to overcomplicate arm exercises, but the most effective moves are often the most basic.

• Create your own arm workout by combining some of the arm exercises listed below.
• Start with 3 sets of 12 reps per session and build on from there.
• Lighter weights (higher reps) can help boost endurance, while heavier weights (lower reps) can help build muscle strength.
• Always stretch and warm up prior to any upper body workout. Warm muscles are less likely to overstretch or tear.

Jenn’s Sweet 16: My 16 Favorite Dumbbell Exercises for Stronger Arms

1. Bicep curl (keep your elbows tucked in)

2. Zottman curls (great for biceps and forearms)

3. Cross body hammer curl (also great for forearms)

4. Tricep kickbacks (keep your elbows up and shoulders parallel to each other)

5. Tricep OHP (keep your elbows close to your head)

6. DB upright row (back flat and elbows above shoulders; to progress try both arms same time)

7. Bent over row (engage shoulder blades at the top of each row)

8. Arnold press (keep your back flat and core engaged)

9. Rear delt fly (shoulders away from ears and hinge at the hips)

10. Military press (the closer the elbows are in front of you the harder it gets)

11. Circle ohp (keep your palms facing forward the entire time)

12. Frontal to lateral raises (raising arms only to shoulder height)

13. Push-ups + T-spine rotation (keep your chin up on the push-up and your hip up on the rotation)

14. Renegade row (keep your hips square to the ground and lightly replace the weights back down)

15. Chest fly (slight bend in your elbows)

16. Chest press (avoid locking your elbows at the top)

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. This workout is merely a suggestion and should be adjusted to fit your individual needs and goals.