Tone and sculpt your arms in one amazing workout. All you need is a pair of dumbbells to add definition and strength to your biceps, triceps, and all three heads of your deltoids. So grab your free weights and let’s get to work.
6 Dumbbell Exercises To Tone Your Arms
- Bent Over Row To Triceps Kickback
- Curl and Press
- Lateral Deltoid Raises
- Upright Rows
- Biceps Curls
- Overhead Triceps Extensions
Between each of these exercises we’re going to work each and every major muscle group in your arms. Keep reading below to see how to properly perform each exercise…
Looking to tone and tighten your arms but don’t have a gym membership or a lot of equipment to do it? You’ve come to the right place!
All it takes is about 30 minutes, a pair of dumbbells, and these 6 exercises to carve out the arms of your dreams!
We’ll be working all the major muscle groups of your arms and shoulders to eliminate jiggle, increase tone, and ultimately amaze people around you. So grab your dumbbells… it starts right now!
When it comes to weight training there are essentially four major muscle groups people workout when they work on their arms.
The deltoid is the “shoulder cap” and has three heads that perform three different functions.
The triceps is the muscle in the back of your arm and straightens your elbow out (also assists in extending the shoulder).
The biceps is the muscle in the front of the arm that bends the elbow.
The wrist flexors and extensors make up what we would call the “forearm” muscles.
When weight training, it’s important to work all of these areas to tone and sculpt your arms.
HOW DO I TONE WITHOUT ADDING BULK?
Often women get nervous when you suggest weight training to them; typically they don’t want to “bulk up” or “put on too much muscle”. Toning vs bulking depends solely on two things – HOW you weight train and WHAT you eat.
**If you keep the number of reps you perform high (10-12) and the number of sets you do low (3-4) then weight training will actually tone and sculpt your arms and give you awesome lean muscle definition.**
**If, on the other hand, you want to bulk up – shoot for fewer reps per set (4-6) with a much heavier weight and perform more sets (4-6). This is the recipe to put on muscle mass.**
Also – when people are trying to gain weight you have to supplement that with eating more calories… A LOT more calories. To put on muscle weight it’s typically recommended to eat 3000 calories/day in addition to the weight training program I just outlined. If toned, tight, lean muscle is what you’re after, stick to a diet of approximately 2000 calories/day in addition to the high reps/low sets weight training program I mentioned above.
LET’S GET ON TO THE WORKOUT!
We will be performing these 6 arm-sculpting dumbbell exercises in 3 circuits – AB-AB format.
That means you will alternate performing the first two exercises until you’ve completed 3 sets, then move on to alternating between the 3rd and 4th exercises until you’ve performed three sets, and finally alternating between exercises 5 and 6 until you’ve completed 3 sets.
Sound fun? I thought you might say that!
Bent-Over Row to Triceps Kickback
- Keep your back straight and your stomach tight as you hinge forward at your hips.
- Perform a bent-over row by pulling the dumbbells into your chest.
- Hold your elbows behind you as you straighten out your arms to engage your triceps, then return to the starting position.
Perform 15 reps and then move on to the Curl and Press
Curl and Press
- Stand upright with the dumbbells in your hands, palms facing forward
- Perform a curl by contracting your biceps, bending your elbows, and bringing the weights to your shoulders.
- From your shoulders, push your dumbbells up and over your head.
Perform 15 reps and then go back to Bent-Over Row to Triceps Kickback
Perform this circuit 3 times and then move on to Circuit B
- Stand upright holding your dumbbells at your sides.
- Keep your back straight and your core tight as you lift your dumbbells straight out to your sides up to shoulder height.
- Slowly return to starting position.
Perform 15 reps and then move on to Upright Rows
- Stand upright with your dumbbells in front of you in each hand.
- Keep your core tight and pull your dumbbells from in front of you up to shoulder height.
- Your elbows should bend and raise out to your sides as the weights come up to shoulder height.
- Pause 2 seconds at the top, then slowly return to the starting position.
Perform 15 reps and then move back to Lateral Raises
Perform this circuit 3 times and then move on to Circuit C
- Stand upright with the dumbbells at your sides.
- Keep your core tight as you bend your elbow to curl the dumbbell up to shoulder height.
- Focus on contracting your biceps throughout the movement.
- Slowly return to the starting position and repeat on the opposite side.
Perform 15 reps and then move on to the Overhead Triceps Extensions
Overhead Triceps Extensions
- Hold one or two dumbbells (depending on your strength) over your head with your elbows extended.
- Slowly bend your elbows to bring the weights behind your head.
- Contract your triceps (the muscle on the back of your arm) to bring both weights back straight up over your head.
Perform 15 reps and then move on to the Biceps Curl
Perform this circuit 3 times and you’re done! Excellent job!