Best Arms Workouts With Dumbbells
About
Dumbbells are versatile tools that enable the isolation of weight in each hand, promoting stability and preventing imbalances.
They also allow for unilateral exercises that engage core muscles more effectively.
This workout targets the primary arm muscle groups: shoulders, biceps, triceps, and forearms, as their proximity enables synergistic training.
Incorporating dumbbell variations can also help manage weight loads compared to barbell exercises.
Tailoring the exercises to individual capabilities ensures a safe and effective regimen for all.
Workout 1
Shoulders, Biceps, Triceps, Forearms
Dumbbell Front Raise
15reps20lbs25reps20lbs35reps20lbs
Dumbbell Bicep Curl
110reps25lbs210reps25lbs310reps25lbs
Dumbbell Kickbacks
18reps12.5lbs28reps12.5lbs38reps12.5lbs
Dumbbell Skullcrusher
110reps15lbs210reps15lbs310reps15lbs
Arnold Dumbbell Press
110reps30lbs210reps30lbs
Palms-Down Dumbbell Wrist Curl
110reps10lbs210reps10lbs
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Generate My PlanWorkout 2
Shoulders, Biceps, Triceps, Forearms
Dumbbell Shoulder Raise
15reps12.5lbs25reps12.5lbs35reps12.5lbs
Seated Dumbbell Curl
110reps30lbs210reps30lbs310reps30lbs
Seated Tricep Press
18reps35lbs28reps35lbs38reps35lbs
Single Arm Dumbbell Tricep Extension
110reps25lbs210reps25lbs310reps25lbs
Dumbbell Rear Delt Raise
110reps15lbs210reps15lbs
Palms-Up Dumbbell Wrist Curl
110reps22.5lbs210reps22.5lbs
Workout 3
Biceps, Shoulders, Triceps, Forearms
Reverse Dumbbell Curl
15reps40lbs25reps40lbs35reps40lbsDumbbell Front Raise
110reps17.5lbs210reps17.5lbs310reps17.5lbs
Standing Dumbbell Tricep Extension
18reps17.5lbs28reps17.5lbs38reps17.5lbs
Tate Press
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Iron Cross
110reps12.5lbs210reps12.5lbsPalms-Down Dumbbell Wrist Curl
110reps10lbs210reps10lbs
The 15 Best Arms Exercises with Dumbbells
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Arnold Dumbbell Press
SETS LOGGED2,297,498Shoulders Strength96 mScoreShoulders
DumbbellsThe Arnold Dumbbell Press is an exercise that mainly works your shoulders. It involves lifting dumbbells while rotating your palms, providing a more comfortable and effective movement compared to a regular shoulder press.
How to do it
The Arnold Dumbbell Press is an exercise that mainly works your shoulders. It involves lifting dumbbells while rotating your palms, providing a more comfortable and effective movement compared to a regular shoulder press.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs2. Dumbbell Front Raise
SETS LOGGED5,823,163Shoulders Strength98 mScoreShouldersDumbbellsThe Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.
How to do it
The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs3. Dumbbell Rear Delt Raise
SETS LOGGED4,323,992Shoulders Strength97 mScoreShouldersDumbbellsThe Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.
How to do it
The Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs4. Dumbbell Shoulder Raise
SETS LOGGED3,935,648Shoulders Strength98 mScoreShouldersDumbbellsThe Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.
How to do it
The Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs5. Iron Cross
SETS LOGGED579,037Shoulders Strength85 mScoreShouldersDumbbellsThe Iron Cross is a full-body exercise that works multiple muscle groups by combining an arm raise with a squat. It helps strengthen your shoulders and lower body while improving overall stability.
How to do it
The Iron Cross is a full-body exercise that works multiple muscle groups by combining an arm raise with a squat. It helps strengthen your shoulders and lower body while improving overall stability.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs6. Side Laterals to Front Raise
SETS LOGGED841,909Shoulders Strength87 mScoreShouldersDumbbellsThe Side Laterals to Front Raise is an exercise that targets different parts of your shoulders. You lift weights out to the sides and then bring them in front to work your shoulder muscles more effectively.
How to do it
The Side Laterals to Front Raise is an exercise that targets different parts of your shoulders. You lift weights out to the sides and then bring them in front to work your shoulder muscles more effectively.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs7. Standing Dumbbell Shoulder Press
SETS LOGGED954,627Shoulders Strength92 mScoreShouldersDumbbellsThe Standing Dumbbell Shoulder Press is an exercise that strengthens your shoulders using dumbbells. Standing while you do this adds balance challenges, engaging more muscles for stability.
How to do it
The Standing Dumbbell Shoulder Press is an exercise that strengthens your shoulders using dumbbells. Standing while you do this adds balance challenges, engaging more muscles for stability.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs8. Standing Single Arm Dumbbell Shoulder Press
SETS LOGGED135,459Shoulders Strength86 mScoreShouldersDumbbellsThe Standing Single Arm Dumbbell Shoulder Press works your shoulder muscles and helps improve stability by focusing on one side at a time. This standing exercise also engages your core for better posture and balance.
How to do it
The Standing Single Arm Dumbbell Shoulder Press works your shoulder muscles and helps improve stability by focusing on one side at a time. This standing exercise also engages your core for better posture and balance.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs9. Dumbbell Lateral Raise To Front Raise
SETS LOGGED190,424Shoulders Strength91 mScoreShouldersDumbbellsThe Dumbbell Lateral Raise to Front Raise is a shoulder exercise that combines two movements to effectively target the shoulder muscles. This workout helps strengthen your shoulders by raising the dumbbells both to the sides and in front of you.
How to do it
The Dumbbell Lateral Raise to Front Raise is a shoulder exercise that combines two movements to effectively target the shoulder muscles. This workout helps strengthen your shoulders by raising the dumbbells both to the sides and in front of you.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs10. Dumbbell Standing Front Press
SETS LOGGED129,056Shoulders Strength88 mScoreShouldersDumbbellsThe Dumbbell Standing Front Press is a shoulder exercise done while standing. It strengthens your shoulders and improves your balance by engaging your core. Using dumbbells helps ensure both sides of your body work equally.
How to do it
The Dumbbell Standing Front Press is a shoulder exercise done while standing. It strengthens your shoulders and improves your balance by engaging your core. Using dumbbells helps ensure both sides of your body work equally.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs11. Dumbbell Standing Single Arm Front Press
SETS LOGGED85,089Shoulders Strength85 mScoreShouldersDumbbellsThe Dumbbell Standing Single Arm Front Press is an effective shoulder exercise that builds strength and stability. By pressing a dumbbell from in front of your shoulder, you engage not just your shoulder muscles but also your core for better balance and posture.
How to do it
The Dumbbell Standing Single Arm Front Press is an effective shoulder exercise that builds strength and stability. By pressing a dumbbell from in front of your shoulder, you engage not just your shoulder muscles but also your core for better balance and posture.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs12. Dumbbell Cuban Shoulder Rotations
SETS LOGGED92,391Shoulders Strength82 mScoreShouldersDumbbellsDumbbell Cuban Shoulder Rotations strengthen and improve shoulder mobility, focusing on the rotator cuff. You hold dumbbells at shoulder level and rotate your arms forward for a full range of motion.
How to do it
Dumbbell Cuban Shoulder Rotations strengthen and improve shoulder mobility, focusing on the rotator cuff. You hold dumbbells at shoulder level and rotate your arms forward for a full range of motion.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs13. Concentration Curl
SETS LOGGED2,854,084Biceps Strength72 mScoreBicepsDumbbellsThe Concentration Curl is a simple exercise that strengthens the biceps by focusing solely on them. You sit down, brace your arm against your thigh, and lift a dumbbell to really engage the bicep without using other muscles.
How to do it
The Concentration Curl is a simple exercise that strengthens the biceps by focusing solely on them. You sit down, brace your arm against your thigh, and lift a dumbbell to really engage the bicep without using other muscles.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs14. Dumbbell Bicep Curl
SETS LOGGED10,161,709Biceps Strength99 mScoreBicepsDumbbellsThe Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
How to do it
The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs15. Dumbbell Kickbacks
SETS LOGGED4,145,130Triceps Strength96 mScoreTricepsDumbbellsDumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.
How to do it
Dumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs
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