Try This Arm Workout With Dumbbells At Home [Quick And Effective!]

This arm workout with dumbbells will torch your arms and sculpt beautiful, lean muscles! Shoulders, biceps, and triceps will feel the burn. Let’s do this!

arm workout with dumbbells

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In this blog post:

  • Arm Workout With Dumbbells
  • What You’ll Need
  • The Moves
  • Workout Directions
  • Arm Workout With Resistance Bands [Video]
  • How To Do Each Move

Arm Workout With Dumbbells

When it comes to your arms, you don’t need to much weight to get a good workout in!

In fact, even bodyweight exercises can build and sculpt your arms.

However, while your triceps and chest can be worked via push-ups and other “push” movements without weights, your biceps and back respond better to “pull” movements with resistance.

The exercises in this workout can be performed with a set of dumbbells or a set of resistance bands.

I myself filmed a video where I performed this workout with resistance bands and it left me sore for 3 days!

Also, keep in mind what kind of goals you have for this workout.

Want to build strength? Use a heavier weight and do fewer reps of each exercise, slowly progressing to more weight when you no longer feel challenged.

Want to work on muscular endurance? Use a lighter weight and do more reps.

What You’ll Need

First, Warm-Up Properly!

Warm Up Sequence

  • 2-Minute Jogging In Place
  • Arm Circles
  • Shoulder Rotations
  • 30 sec Downward Facing Dog to Cobra
  • 30 sec Jumping Jacks

The Dumbbells You Will Need

You will need a pair of light-medium dumbbells for this workout.

Alternatively, you can use light-medium resistance bands.

Dumbbell Pair 5 lbs

Resistance Band Set

The Moves

  • Bicep Curls 4 x 10-12
  • Shoulder Press 4 x 8-10
  • Lateral Raises 4 x 8-10
  • Front Raises 4 x 8-10
  • Tricep Extensions 4 x 10-12

Workout Directions

Complete this workout in a circuit style. Perform one exercise after the other with little to no rest in between exercises. At the end of every round, rest for 30 seconds to 1 minute.

How To Do Each Move

Bicep Curls

  • Stand tall, feet shoulder-width apart. Core engaged.
  • With a dumbbell in each hand, bring both hands towards your shoulders, paying attention to that mind-to-muscle connection.
  • Hold for 1 second.
  • Descend slowly, without letting your hands “flop” back down.
  • Repeat.

Shoulder Press

  • Feet shoulder-width apart. Core engaged.
  • Hold a dumbbell in each hand at shoulder height, with your elbows at a 90-degree angle.
  • Slowly lift the dumbbells above your head without fully straightening your arms. Pause at the top.
  • Slowly return to the start position.
  • Repeat.

Lateral Raises

  • Stand tall, feet shoulder-width apart. Core engaged.
  • Raise your arms simultaneously out to each side and pause at shoulder height. Keep them straight throughout the movement forming a “T” shape at the top.
  • Slowly descend.
  • Repeat.

Front Raises

  • Stand tall, feet shoulder-width apart. Core engaged.
  • With a pair of dumbbells, one in each hand, palms facing down, slowly lift your arms to shoulder height.
  • Pause at the top.
  • Slowly descend.
  • Repeat.

Tricep Extensions

  • Stand with feet hip-width apart with a slight bend in the knees.
  • Keep your elbows close to your body, palms facing down, take a slightly forward lean, and extend your arms back, moving only through your forearms. (Elbows are locked in place.)
  • Hold for 1 second. Descend slowly, keeping your elbows locked in place.
  • Repeat.

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