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Best Dumbbell Exercises For Strong Arms

The 20 Ultimate Dumbbell Moves For Strong, Sculpted Arms (Plus 6 Workout Videos!)

Dec 12 2018

Your arms are about to transform! You don't need to lift heavy necessarily; just grab a pair of dumbbells and incorporate these 20 moves into your routine. It's nice to have a range of dumbbell weights on hand, between three and 20 pounds, depending on your strength. As your upper body gets stronger, you can move up in weights — it's so satisfying!

Choose five to 10 exercises to create a quick dumbbell arm workout, and work your arms a few times a week to start seeing results. Be sure to mix and match the moves each time to keep your upper body guessing. Or follow along to the six dumbbell arm workout videos at the end.

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Overhead Shoulder Press

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

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

This move works both the biceps and shoulders.

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

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

  • Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The 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.
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Overhead Triceps Extensions

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

  • Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
  • Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
  • Stabilize your torso and keep your arms moving upward, performing an overhead press with your palms facing out.
  • Lower your arms back to your side to complete one rep.
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Bent-Over Row

  • 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.
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Triceps Kickback

  • Holding a dumbbell in each hand, hinge forward from your hips, bending the 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, and then return to the starting position.
  • This counts as one rep.
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Bent-Over Reverse Fly

  • Holding a dumbbell in each hand, stand with the 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.
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Single-Leg Scarecrow

  • 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 side 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 the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor.
  • This completes one rep.
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Lateral Arm Raise

  • Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
  • Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. Your arm won't be directly out to the side but slightly forward.
  • Do the same move with your left arm.
  • Then do both your right and left arms at the same time to complete the rep.
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Pilates Boxer

  • 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 the pelvis and head forming one long line.
  • As you exhale, simultaneously extend your right arm straight out in front of you and the 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.
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Plank Dumbbell Row

  • 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.
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Right-Angle Bicep Curl

  • 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.
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The Bicep and Deltoid Squeeze

  • Sit cross-legged on the floor or stand, and hold a dumbbell in each hand.
  • Hold the arms out wide, elbows bent at 90 degrees, relaxing the shoulders away from the ears.
  • Rotate your arms so your elbows are moving to meet each other in front of your face.
  • Keep your muscles engaged, and move back to starting position to complete the rep.
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V-Sit With Single-Arm Chest Fly

  • Begin sitting with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows. Lean back a few inches, pulling your abs toward your spine to keep your spine long and straight.
  • The left arm remains still, as you open your right arm to the side, making sure the weight doesn't go beyond your shoulder.
  • Bring your right arm back to centre to complete one rep.
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Skull Crushers

  • Grab a set of dumbbells, and start by lying on your back with the 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.
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Bridge With Chest Press

  • Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
  • Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
  • Holding the bridge, press the weights to the ceiling directly above your shoulders.
  • Lower the weights to complete the rep.
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Lying Chest Fly

  • Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
  • Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
  • Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
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10-Minute Workout to Tighten Your Triceps

Here's a 10-minute workout to tone your arms with extra focus on the triceps. Grab a set of dumbbells, from three to five pounds, and get ready to bare arms.

20-Minute Flat-Belly and Toned-Arms Workout

We're going to work your abs and arms with a bunch of multitasking moves that target both areas and more. Grab a set of dumbbells between five and 10 pounds, and get ready to feel the burn. Here's a printable PDF version of the workout so you can take it to the gym.

Credits: On Anna BodyLanguage; On Brittany Puma, Koral, and Athletic Propulsion Labs (APL); On Kaycee BodyLanguage, Lululemon, and Athletic Propulsion Labs (APL); Manduka mats, and Corkcicle bottles

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Sexy Arms and Sleek Shoulders Workout

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This 15-Minute Arms of Steel Workout Will Build Serious Upper-Body Strength

All you need is a set of medium-weight dumbbells, and we'll help you strengthen and sculpt your biceps and triceps. We included a few challenging bodyweight exercises, too — think: planks, push-ups, and mountain climbers. Why not work your core along with your arms?

The Ultimate Arm and Shoulder Workout

Grab a set of light- to medium-sized weights and not only will this strength-training workout target the arms, chest, shoulders, and back, but it will also challenge your core and balance.

On Anna: Eden Activewear Tights
On Dre: Beyond Yoga Top

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