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So you want toned arms? Then you are going to need a good dumbbell arm workout routine!  You’ll also have to work hard on all the important areas—biceps, triceps, and shoulders. The good news is that all you need to turn those arms into sculpted works of art is a pair of dumbbells and a consistent dumbbell arm workout routine like this one listed below.  

Here are 15 exercises that will tone your arms in no time and you can do all of these exercises with a set of dumbbells at home or at the gym.  Combine this dumbbell arm workout routine with a healthy diet and detox water for maximum success.  

Dumbbell Arm Workout Routine: BICEPS

1. Cross Over Hammer Curl 

This great alternative to your average hammer curl is sure to hit some of those hard-to-reach places.

image of crossover hammer curl in dumbbell arm workout routine

Step 1: Stand with a dumbbell in each hand, hands down at your sides with palms facing in.

Step 2: Without twisting your arm and keeping palms facing in, curl the dumbbell of the right arm up towards your left shoulder. Touch the top of the dumbbell to your shoulder and hold.

Step 3: Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.

» Suggested reps: 12 reps (each side) | 3 sets

 

2. Concentration Curl on Stability Ball

If multitasking comes naturally to you, you’ll love this combination of core and bicep workout! 

image of girl doing concentration curl on stability ball with dumbbell

Step 1: Sit on a stability ball holding a dumbbell in your right hand.

image of a girl doing concentration curl on stability ball with dumbbell

Step 2: Lean forward, placing right elbow on inside of right thigh, arm extended with thumb up.  

Step 3: Slowly curl weight toward shoulder, rotating hand until palm faces up. Hold, then slowly lower back to start. Complete all your reps on one side and then repeat on the opposite side.

» Suggested reps: 12 reps (each side) | 3 sets

 

3. Reverse Bicep Curl

In just one exercise, you can tone the back of your biceps and your forearms, too! You may need to swap out for some slightly lighter dumbbells during this move.

image of woman doing reverse bicep curl with dumbbell for arm workout routine

Step 1: Begin standing with feet shoulder-width apart, palms face down on the tops of thighs, grasping a dumbbell (or a bar) in each hand.

image of reverse bicep curl with dumbbell for arm workout routine

Step 2: While keeping your upper arms stationary, curl the weights up to shoulders by only moving the forearms.

Step 3: In a controlled motion, begin to lower the dumbbells back down to the starting position.

» Suggested reps: 12 reps | 3 sets

 

4. Horizontal Bicep Curl

This move will really work your biceps, as long as you keep your upper arms around shoulder level and only bend from the elbow. 

image of woman doing horizontal bicep curl in dumbbell workout routine for toned arms

Step 1: Stand with legs shoulder-width apart. Keep your chest up and back straight. With a dumbbell in each hand, lift arms out to your sides even with your shoulders and palms facing upward.

image of horizontal bicep curl in dumbbell workout routine for toned arms

Step 2: Bend arms at the elbows curling the weight in toward your ears. Pause and then slowly uncurl the arms. Do not drop the arms back to your sides. Keep your arms extended and repeat the curl. 

» Suggested reps: 12 reps | 3 sets

Dumbbell Arm Workout Routine: TRICEPS

5. Overhead Triceps Extension on Stability Ball

This exercise engages your core and your triceps! Just make sure you keep your elbows pointed at the ceiling. 

image of Brooke doing overhead tricep extension on stability ball

Step 1: Sit on a stability ball with both feet firmly placed on the floor, hip-width apart or wider. Hold a dumbbell overhead with both hands. Brace your abdominal/core muscles to stabilize the spine, pulling your shoulder blades down and back.

image of Brooke doing dumbbell tricep extension on stability ball

Step 2: Inhale. Bend your elbows in a slow and controlled manner, lowering the dumbbell behind your head. Do not allow the upper arms to move. Continue to bend the elbows to a 90 degree bend or until your upper arms begin to move backward. Do not make contact with the back of your head. Do not change the position of your head, torso, upper arms, wrists or feet. Slowly straighten the elbows and return to starting position.

Modification (Beginner): Grab a lighter set of weights and try to first master this move on a stable bench or chair.

» Suggested reps: 12 reps | 3 sets

 

6. Skull Crusher

Sounds pleasant, doesn’t it? At least you can lie down for this one! There is no actual skull crushing involved, but it sure makes you feel like one bad mama jama.

image of Brooke doing a skull crusher lying down

Step 1: Lie on the ground with knees bent, feet flat on floor. 

Step 2: Holding a heavy dumbbell in both hands, straighten arms until the weight is directly over your shoulders.

image of Brooke doing a lying skull crusher for dumbbell workout routine

Step 3: Keeping arms tights to body, bend your arms only at the elbow, lowering the weight slowly toward your forehead. Hold for a beat.

Step 4: Squeeze the back of your arms to press back into the start position.

» Suggested reps: 12 reps | 3 sets

7. Tricep Dips on Floor

To perform this exercise correctly, keep your arms locked in at your ribcage. Also, make certain that you are only bending at the elbow and that your booty is as close to your fingertips as possible while keeping your feet firmly planted on the floor. If this is too difficult, bend your knees and bring your feet out away from your fingertips. 

image of Brooke doing a tricep dip on floor

Step 1: Sit down on floor or mat, and with your hands placed behind you with your  fingers pointing towards your ankles, prepare to lift your booty up off the floor using the strength of your arms.  Keep your hands and arms close to your side and ribcage.  Lift your booty just off the floor with your feet extended in front of you and planted firmly on the floor.

image of Brooke doing tricep dip on floor

Step 2: Lower your body to the floor until your elbows are bent into 90-degree angles but not letting your booty touch the floor while keeping your abdominals tight and back straight. Hold for a few seconds.

image of Brooke doing tricep extension on floor

Step 3: Push your body back up to start again.

» Suggested reps: 12 reps | 3 sets

8. Tricep Kickbacks

This move can be a little tricky if you don’t work your triceps often. Be sure you’ve picked out the right size weight!

image of tricep kickback step one brooke farmer for dumbbell arm workout routine

9. Triceps Pushup

Ready to crank up the heat? This intense move will have your triceps burning in no time! If you’re not ready to perform this pushup on your toes, just drop your knees to the ground. 

image of Brooke doing a tricep pushup with great form

Step 1: Get into a standard pushup position with your hands directly in front of your chest, squeezing your elbows to your sides. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back.

image of a tricep pushup with great form by Brooke Farmer

Step 2: Push back up to start.

» Suggested reps: 12 reps | 3 sets

Dumbbell Arm Workout Routine: SHOULDERS

10. Horizontal In-And-Outs

You will feel the burn in your shoulders after just a few reps with the horizontal in-and-outs, but that means it’s working!

image of a horizontal in and out exercise by Brooke Farmer

Step 1: Stand with your feet hip-width apart and hold the weights just above your chest, elbows pointing out to the sides. Your elbows should be at the same height as your shoulders.

image of a horizontal in and out exercise

Step 2: Exhale and send the weights out to the sides, unhinging the elbows completely. Inhale to bring them back to the chest.

» Suggested reps: 12 reps | 3 sets

11. Bent Over Row

This move will pump up your energy and your heart rate! Make sure you start out with a light weight until you feel comfortable with the posture. 

image of Brooke Farmer doing a bent over row exercise

Step 1: Stand with your feet hip-width apart and hinge the hips so the upper body leans forward. Keep your back flat, and extend the dumbbells straight down from your shoulders. 

image of Brooke Farmer doing a bent over row exercise step one

Step 2: Without rocking, row the weights back toward the body until they reach your sides. Elbows will point directly behind you. Squeeze your shoulder blades together and open the chest.

image of Brooke Farmer doing a bent over row exercise step two

Step 3: With control, release the row to the starting position. You want to keep the dumbbells as close to the thighs as possible instead of holding them away from your body. 

» Suggested reps: 12 reps | 3 sets

12. Lateral Raise

This move will really sculpt those shoulders! Make sure your arms are extended as straight as possible for the best results.

image of a lateral raise exercise for dumbbell arm workout routine

Step 1: Stand with feet hip-width distance apart, holding a set of dumbbells at your sides, palms facing in. Roll the shoulders back and down and brace the core. 

image of lateral raise for dumbbell arm workout routine

Step 2: Exhale and lift the arms, creating a “T” shape. Keep the arms at shoulder-height.

Step 3: Lower to the hips and repeat. Control the move – no swinging!

» Suggested reps: 12 reps (on each side) | 3 sets

13. Upright Row

image of standing upright row exercise for dumbbell arm workout routine

For this exercise, you can use dumbbells, a bar, or the cable machine with a bar attachment on it. Hold the bar or weight down in front of your legs and then slowly bring your elbows up to shoulder height. Make sure to keep your hands close to your body. You don’t want the arms to go out and up, but rather straight up and down from the starting position.

image of standing upright row exercise for dumbbell arm workout routine

Step 1: Begin standing with feet shoulder-width apart with a slight bend in your knees, palms facing down on the tops of your thighs, grasping a dumbbell in each hand. Keep your knees slightly bent and your chest up.

image of standing upright row exercise for dumbbell arm workout routine

Step 2: Pull your hands directly up until your elbows and forearms are virtually parallel to the ground while squeezing your shoulder blades together. The dumbbells should end at chest level. Pause at the top and lower the dumbbells to the starting position. That is one rep.

» Suggested reps: 12 reps | 3 sets

14. Shoulder Press

This shoulder press is not only an extremely effective weight lifting exercise for the shoulders, it also helps tone the arms, core and back.

image of brooke doing a shoulder press for dumbbell arm workout routine

Step 1: With arms bent and weights at shoulder level, exhale and push dumbbells up above your head until arms are straight.

image of Brooke doing a shoulder press with dumbbells

Step 2: Inhale as you slowly bring weights back to starting position.

» Suggested reps: 12 reps | 3 sets

15. Rear Delt Raise

Here’s another one that works your shoulders and your upper back at the same time. You can either sit or stand for these (sitting is more challenging). 

image of Brooke doing a rear delt raise exercise step two

Step 1: Stand with your feet hip-width apart. Hinge at the hips and lean forward so your hips go behind your heels and the back is flat. Gaze in front of you at the floor and hold dumbbells in front of you with arms extended, palms facing in.

Step 2: Keeping your arms straight (without locking the elbows), lift your dumbbells to the side of your body. If you have to jerk your body to complete this movement, decrease your weight. Avoid putting the work in your lower back. Squeeze your shoulder blades together then release the weights back under the chest with control. That is one rep.

» Suggested reps: 12 reps | 3 sets

Add one or a few of these exercises into your daily dumbbell arm workout routine to start toning your arms. You’ll see progress in no time!  If you’re looking for a challenging ab workout make sure to try my seven easy exercises routine that targets the abs and core muscles.  

XOXO,

 

 

 

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