Last Updated on August 24, 2023
Today we’re focusing on dumbbell exercises for arms that tighten, tone, and boost strength. If your arms make you feel self-conscious this is for you!
Lots of ladies I’ve been working with lately have been saying how insecure they feel about their arms.
If your arms feel more flabby than fit, you’re in luck!
Arms are one of the easiest body parts to exercise and seem to get tight and tone faster compared to other muscle groups.
The dumbbell arm exercises I’m sharing are among the best moves to get tighter, toned arms ASAP. When put all together they make a quick, fat-burning arm workout that works for beginners and advanced exercisers alike.
Dumbbell Exercises for Arms that Tighten, Tone, and Boost Strength
This workout routine uses dumbbells so you can do it at home or at the gym. It takes approx. 20 minutes, burns fat, tones arms, and helps make you feel like the rockstar you are.
Ready to rock? Let’s do this!
Pin this workout to Pinterest so you can do it whenever you want.
How to do the Arm Exercises
- First, warm up with some light cardio (think running in place, walking on a treadmill for 5 mins).
- Do each exercise 15 times, to complete one round – or set.
- Choose a weight that’s heavy enough so you ‘feel the burn’ by the 15th rep. 5 pounds is a good place to start. If it’s too easy, bump it up a few pounds. Too hard? Try 3 pounders until you get stronger.
- Try to jump from exercise to exercise without taking a break… This helps keep your heart rate up so you’ll burn more fat. But take a break if you need one.
- Do 3 full sets of all 8 exercises to complete the workout.
- To get definition to pop faster, follow a fat-burning meal plan. If you want to slim down ASAP, use my Reset Cleanse.
Arm Exercises with Dumbbells
GOAL POST PRESS
Stand up straight holding dumbbells up and out to the side at shoulder height. Bend your arms at a 90-degree angle so your knuckles are facing the sky. This is your start position. Exhale and squeeze your arms together in front of you. Inhale and reverse the movement, returning to the start position, to complete one rep.
HAMMER CURLS
Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.
TRICEP KICKBACKS
Stand holding dumbbells. Bend over slightly with your arms bent, with a neutral spine. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.
UPRIGHT ROWS
Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.
SIDE CURLS
Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.
BICEP CURLS
Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.
SCARECROW EXTENSIONS
Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.
TRICEP EXTENSIONS
Extend one arm directly above your head, while holding a dumbbell. Your arm should be close to your head. This is your start position. Inhale and slowly lower the weight back and down behind your head, as far as you can. Your forearm should be the only thing moving. Exhale as you push your arm back up to the start position to complete one rep. Complete the same number of reps with both arms to complete your set.
Woo! That’s it!
Did you feel the burn? Let me know in the comments.
Your Coach and Biggest Cheerleader
xxoo
PS. If you liked this workout, you’ll love my workout programs. Take this quiz to find the perfect workout program for you.
Don’t forget to pin these dumbbell arm exercises to pinterest so you’ll have them forever
Wow, I tried these tonight – I could feel the burn! I did notice it isn’t 8 different exercises though, it is 7 with one that is repeated (tricep kickbacks). Are we supposed to do that exercise 6 reps? If it is my chicken wing area, I’ll gladly do 6 sets LOL!
I hope to see some results form your workouts and may join the nutrition coaching too. Thanks for being a positive, energetic force!
Hi Tracy. There are 8 different exercises. You’re supposed to do the same number of reps with each exercise. And 3 sets.
I am 63 and out of shape. I did one cycle this first day. Then 2 next and 3 the next getting me up to speed in first week. That is my starter plan. Is that ok?
It’s better to do all 3 rounds and adjust the weight/rest
Dont know if I can feel the burn but definitely feels tired which means I have to stop specially when I have partial rotator cuff tear on my left shoulder due to injury at work. But great exercise specially during pandemic. I actually got 8 lbs dumbbells since usually smaller weights does nothing for me and I like when its a little heavy to continue to lose weight and tone it up. 8lbs I had to do it slowly since it is heavy by the time it get to 5 on some exercise while others I cannot do to prevent more damage for partial tear so that it doesn’t get to full tear
I would not recommend 8-pound weights or any upper body exercises until you’re healed and cleared by a doctor! The good news is my meal plans will get you results significantly faster than my workouts. Here’s a link to the free training that explains everything https://www.christinacarlyle.com/mtwelcome/
How many days per week should we do this workout in order for it to be effective?
Should only need to be done once/per in conjunction with a meal plan and full body routine… that’s how you get noticeable results ASAP. Here’s a link to my meal & workouts plans. Take the quiz to find the right program for your needs and goals. https://www.christinacarlyle.com/programs/
Please advise if this is available as a PDF. Thank you
PDF copies of my workouts are included with all of my workout programs. If you like my blog workouts you’ll LOVE my workout programs. Take this quiz and I’ll recommend the right program for your goals & needs. https://www.christinacarlyle.com/program-quiz/
I needed Simplicity! Thank You! I will give an update soon!
Y’all Are Rockstars too!!! Keep up the good workout!!!