Building large, strong arms is a primary goal for many fitness enthusiasts. Your arms are a crucial component of a desirable upper-body physique. They also activate during daily activities and support other upper body muscles like the back, shoulders, and chest during heavy compound lifts.

In this article, we discuss 20 dumbbell arm exercises for increasing strength and muscle hypertrophy. These only require dumbbells, making them an accessible and versatile option. Read on for all the guidance you need to program these dumbbell arm workouts into your routine for optimal results.

Bicep Dumbbell Exercises

Dumbbell Hammer Curl

How To Do

1. Begin by standing tall with your feet hip-width apart.
2. Hold a dumbbell in each hand, arms at your sides, and palms facing toward your body.
3. Keeping your upper arms stationary and close to your torso, curl the dumbbells up towards your shoulders by bending your elbows.
4. As you curl the weight up, keep your palms facing each other.
5. Continue curling until the dumbbells reach shoulder level.
6. Pause briefly at the top of the movement.
7. Then, slowly lower the dumbbells back to the starting position by extending your arms and maintaining that hammer grip.

Dumbbell Concentration Curl

How To Do

1. Sit on a bench with your legs wider than shoulder-width and feet flat on the floor.
2. Hold a dumbbell in your right hand and rest your right elbow on the inside of your right thigh. Your arm should be fully extended, with the dumbbell hanging down.
3. Keep your back straight and your chest up. Use your left hand for support by placing it on your left thigh.
4. Inhale and engage your core before lifting. Exhale and slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary. Focus on contracting your biceps as you lift the weight.
5. Pause and squeeze your biceps at the top of the movement when the dumbbell is near your shoulder.
6. Inhale and slowly lower the dumbbell back to the starting position, maintaining control throughout the descent.
7. Perform the stated repetitions with your right arm, then switch to your left arm and repeat.

Dumbbell Bicep Curl

How To Do

1. Find a suitable space away from any gym equipment or objects.
2. Stand with your feet hip-width apart and knees slightly bent.
3. Hold a dumbbell in each hand with your arms at your sides and palms facing upwards.
4. Take a deep breath in and engage your core. Bend your elbows and curl both dumbbells at the same time towards your shoulders.
5. Pause briefly, squeezing your biceps at the top of the movement.
6. Slowly lower the dumbbells back to the starting position under control. At the same time, take a breath out.
7. Repeat for the desired repetitions.

Dumbbell Cross Body Hammer Curl

How To Do

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Keep your arms fully extended and resting at your sides, palms facing your thighs with a neutral grip.
3. Inhale and engage your core for stability. Ensure your back is neutral with your chest up.
4. Exhale and curl the dumbbell in your right hand across your body towards your left shoulder.
5. Keep your elbow close to your body and focus on contracting your biceps as you lift the weight.
6. Lift until the dumbbell reaches shoulder level or as far as comfortable, maintaining controlled motion.
7. Pause briefly at the top, then slowly lower the dumbbell back to the starting position while inhaling.
8. Repeat the movement with your left hand, curling the dumbbell towards your right shoulder.

Dumbbell Preacher Curl

How To Do

1. Choose a suitable weight for your dumbbells and adjust the preacher bench so your chest is flush with the pad.
2. Sit down, place the back of your upper arms on the pad, and grip the dumbbells with palms facing up.
3. Fully extend your arms so the dumbbells hang down, with your feet planted on the ground.
4. Exhale as you curl the dumbbells toward your face by contracting your biceps. Keep your upper arms still.
5. Continue curling until the dumbbells are close to your shoulders, then hold briefly.
6. Inhale as you slowly lower the dumbbells back to the starting position.
7. Repeat for the desired number of repetitions, maintaining control throughout.

Dumbbell Incline Bicep Curl

How To Do

1. Set an adjustable bench at a 45–60 degree angle. Ensure that the catch mechanism is firmly secured.
2. Grab a suitable pair of dumbbells for the weight rack using a neutral hand position, palms facing inwards. Sit on the bench with your back firmly against the backrest. Your head should be in a neutral position.
3. Inhale and engage your core. Rotate your hands so your palms are facing in front of you. Keep your elbows tucked into the sides of your body.
4. Exhale and bring the dumbbells up to chest height by flexing your elbows. Your forearms should be the only movers.
5. Pause briefly and squeeze your biceps as you come to the top position. Inhale and bring the dumbbells back to the starting position under control.

Tricep Dumbbell Exercises

Dumbbell Skull Crusher

How To Do

1. To set up, sit on one end of a bench with your legs on either side. Hold a pair of dumbbells on your thighs with a neutral grip (Palms facing each other).
2. Lie back with your head near the edge of the bench. Press the dumbbells above your chest and face your palms toward each other. 
3. Bend your elbows and slowly lower the dumbbells past the top of your head. 
4. Straighten your arm toward the sky and squeeze your triceps.
5. Repeat steps 3 and 4 until you’ve completed the optimal number of repetitions.

Dumbbell Overhead Tricep Extension

How To Do

1. Set up a padded bench in a suitable gym area. Adjust the back pad to a vertical position at 90 degrees. 
2. Take an appropriate dumbbell and place it at the front of the bench. While keeping a neutral back, pick up the dumbbell and sit against the back pad.
3. With the dumbbell heads facing vertically, grasp it with both hands. Both palms should be facing inwards, using a double overhand grip.
4. Take a deep breath in and engage your core. Bring the dumbbell above your shoulders until it’s directly above your head. Your arms should be extended with a slight bend in your elbows.  
5. Lower the dumbbell down by flexing your elbows. Keep your arms tucked in near your ears and your elbows in the same position. 
6. Pause briefly as your hands reach neck height. Extend your elbows to bring the dumbbell back to the starting position, breathing out at the same time.

Dumbbell Single-Arm Tricep Extension

How To Do

1. Select a dumbbell with the appropriate weight for your fitness level and goals.  
2. Sit on the end of a flat bench with your feet firmly planted on the ground.
3. Hold the dumbbell in your right hand with your left hand on your left hip, keeping your torso steady. 
4. Raise the arm holding the dumbbell and bend it until your elbow is flexed at 90 degrees. Your upper arm should be beside your ear, with the dumbbell behind your head.
5. Inhale and engage your core.
6. Exhale to straighten the arm with the dumbbell over your head until your elbow is fully lengthened. Hold at the top for a count, focusing on squeezing the triceps.
7. Inhale as you slowly bend your elbow to lower your hand back to the starting position, keeping the upper arm stationary. Continue for the desired number of reps for the set.
8. Switch hands and repeat the movement on the left side.

Dumbbell Close-Grip Press

How To Do

1. Set up a flat bench for the exercise. 
2. Grab two dumbbells.
3. Lie down on your back on the bench with your feet flat on the floor.
4. Hold the dumbbells in a neutral grip at your chest, with palms facing each other. 
5. Inhale and engage the abdominal muscles to protect the spine.
6. Crush the dumbbells together and drive them up to the ceiling. 
7. Stop when both arms are fully extended. 
8. Slowly return to the starting position.
9. When the dumbbells touch your chest, repeat the movement for desired reps and sets.

Tricep Dumbbell Kickback

How To Do

1. Snag a flat bench and one dumbbell for the tricep dumbbell kickback exercise.
2. Stand on the left side of the bench.
3. Place your right knee under the hip and your right hand under the shoulder on the bench for balance. 
4. Maintain a neutral spine and straight back. 
5. Hold the dumbbell in your left hand using a neutral grip with your palm facing you. 
6. Tuck your left arm to your side.
7. Bend at the elbow to form a 90-degree angle with the forearm and upper arm. This will be the starting position.
8. Restrict movement so that only the forearm and dumbbell move. Keep the elbow tucked to your side throughout the exercise.
9. Drive the dumbbell behind you until the left arm is completely extended.
10. Pause and squeeze the triceps.
11. Slowly lower to return to the starting position.

Dumbbell Standing Single-Arm Tricep Kickback

How To Do

1. Stand with your feet in a split stance, one foot forward and the other back.
2. Hold a dumbbell in one hand, palm facing inward.
3. Place your non-working hand on your front thigh to stabilize yourself.
4. Bend your knees slightly and hinge forward at the hips. Keep your back neutral.
5. Engage your core to help you stay stable during the exercise.
6. Start with your working arm bent at 90 degrees, with your upper arm parallel to the floor.
7. Exhale and extend your working arm back, keeping your elbow close to your body.
8. Straighten your arm fully, squeezing your tricep at the top of the movement and pausing for a few seconds.
9. Inhale and slowly return to the starting position with control.
10. Perform the number of repetitions outlined in the table below based on your goal, then switch sides and repeat.

Dumbbell Tate Press

How To Do

1. Start seated with a dumbbell in each hand, resting on your thighs.
2. Then, lean back to lay on the bench. As you lean back, lift your thighs slightly to help you move the dumbbells to the starting position.
3. At this point, you should be lying on the bench with your arms completely straight. The dumbbells should be directly above your chest.
4. Engage your core to bring a slight arch into your back. Retract (draw back) your shoulder blades and firmly press your upper back into the bench. Firmly plant both of your feet.
5. As you exhale, push your elbows out as you bring the inner plate down towards your chest.
6. After touching your chest with the weight, inhale as you straighten your arms to return to the starting position.

Decline Dumbbell Tricep Extension

How To Do

1. Adjust a decline bench so your head will end up lower than your legs. Sit on the seat with dumbbells resting on your thighs.
2. Hook your feet under the leg roller to stop you from sliding down the bench.
3. Carefully lie back, bringing the weights up as you recline.
4. Extend your arms up, holding dumbbells directly above your face.
5. Inhale and bend your elbows, lowering the weights towards the top of your head. Stop at a 45-degree angle.
6. Push the dumbbells back up using your triceps. Exhale as you straighten your arms.

Forearm Dumbbell Exercises

Dumbbell Reverse Curl

How To Do

1. Stand with a pair of dumbbells held at your sides. Your hands should be pronated so that your knuckles are facing forward.
2. Keeping your elbows pinned at your sides, curl the dumbbells up to your shoulders. Keep your hands and wrists in line with your forearms as you move.
3. Squeeze your forearms in the top position.
4. Lower under control back to the start position.

Dumbbell Hammer Wrist Curl

How To Do

1. Sit down in a natural sitting position on a flat bench with one light dumbbell in each hand. The dumbbells should be in a neutral position. Your elbows should be flexed at about 90 degrees and resting on your midthigh region.
2. Curl your wrists upward towards your body. Then, slowly move your wrists in the opposite direction. Continue this movement through your full range of movement as far as they will comfortably move.
3. When you reach the bottom of the movement, pause and begin the full movement again for your next repetition.

Dumbbell Finger Curl

How To Do

1. Begin by standing tall with a dumbbell in each hand.
2. Position your arms behind your back with your palms facing behind you.
3. With a slow and controlled movement, gently curl your fingers towards your palms. This should pull the dumbbells slightly up and into your palms. Keep your shoulder blades down and back throughout the movement and avoid pushing your lower back forward.
4. Hold for one second at the top of the movement, then slowly release. Keep your fingers curled so you don’t drop the dumbbells.
5. Repeat for the desired number of repetitions and sets.

Dumbbell Back Wrist Curl

How To Do

1. Stand with an upright posture with your feet hip-width apart. 
2. Holding dumbbells in both hands, place both arms behind your back, palms facing away from your body. The backs of your hands should be lightly resting against your body.
3. Bend both wrists upward, pushing the dumbbells as far up as possible. At the top of the movement, take a second to pause and squeeze your forearm muscles. 
4. Control the descent of the dumbbells slowly back to the starting position. The rest of your body should remain stationary throughout the movement.
5. Repeat the exercise for the desired number of sets and reps to meet your training goals.

Dumbbell Wrist Twist

How To Do

1. Choose a pair of dumbbell weights that you can comfortably hold for a time at elbow height.
2. Stand with your feet hip-width apart with your knees slightly bent. 
3. Grasp each dumbbell firmly using a neutral grip, palms facing in.
4. Inhale and engage your core. Exhale and raise the dumbbells up by flexing your shoulders to bring your forearms parallel to the floor.
5. Begin with your palms facing the ground. This is the correct starting position.
6. Slowly rotate your wrists until your palms face the ceiling. 
7. Twist your wrists to return your palms to the starting position, facing the floor.
8. Repeat this motion for the desired number of repetitions based on your training goal.

Dumbbell Zottman Curl

How To Do

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with an underhand (palms facing up) grip.
3. Keep your arms fully extended by your sides with your elbows in by your torso.
4. Inhale and engage your core. Exhale and slowly curl the dumbbells upward to shoulder level, keeping your elbows in the same position.  
5. Focus on engaging your bicep muscles as you curl up. Your forearms should be the only movers.
6. At the top of the movement, rotate your wrists so your palms are facing down, maintaining control throughout.
7. Inhale and slowly lower the dumbbells back down. Focus on engaging the brachialis for maximum engagement.
8. At the bottom of the movement, rotate your wrists back to an underhand grip to prepare for the next repetition.

Anatomy Of The Arms

The arms comprise muscles and bones that work together to enable movement patterns. The upper arm muscles generally include the biceps, triceps, shoulders, and brachialis. They are the prime movers during lifting, throwing, and pulling movements.

The forearm muscles primarily include the brachioradialis, wrist flexors, and wrist extensors. They provide stability to the wrist joint and support with flexion and rotation of the forearm.

Shoulder Anatomy And Function

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

The shoulders are a large muscle group connecting your upper arms to your back muscles. They consist of the anterior deltoid, lateral deltoid, posterior deltoid, serratus anterior, and rotator cuff muscles. 

The shoulder muscles support shoulder extension, scapular retraction (pulling shoulders back), stabilization, and rotation. They are essential for daily movements like lifting boxes, playing catch, and carrying groceries.

Upper Arm Anatomy And Function

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

The upper arms typically encompass the biceps, triceps, and brachialis muscles. The biceps are located between the shoulders and forearms. They are responsible for elbow flexion (bending) and forearm rotation.

The triceps are on the back side of the upper arm and extend to the elbow joint. They comprise three muscles: the triceps medial head, the triceps lateral head, and the triceps long head. All three support elbow straightening and stabilization, with the long head primarily activating when the arm is overhead. 

The brachialis is located beneath the biceps. It plays a significant role in flexing the elbow, making it invaluable for forearm strength, extension, and general arm movement.

Forearm Anatomy And Function

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Your forearm primarily consists of your brachioradialis muscle, which runs from the top part of the forearm adjacent to the wrist extensors. Although considered an extensor muscle, it mainly supports elbow flexion and forearm stabilization.

The brachioradialis works with the brachialis during many of these dumbbell arm exercises. It supports and stabilizes the forearm and wrist joints by maintaining controlled and steady movements. It also actively contributes to improving grip strength.

Benefits Of Arm Workouts With Dumbbells

Incorporating these dumbbell arm exercises into your routine will provide a variety of functional, aesthetic, and performance-related benefits. We describe several in detail below.

Improves Muscle Balance

These exercises effectively isolate many arm muscles, including triceps, biceps, shoulders, and forearms. With them, you can facilitate balanced muscle development for a well-rounded and effective workout.

The exercises provide varied stimuli to balance fatigue. By strengthening different muscle groups, you will enable increased control and stability. 

Increases Range Of Motion

Resistance training improves joint range of motion by targeting multiple joints simultaneously. The exercises we’ve discussed employ a full range of motion for the prime movers. This benefits joint mobility and flexibility by encouraging muscle lengthening while under tension.

These exercises are particularly beneficial for increasing the range of motion in the shoulder and elbow joints when extending the arms. This also improves joint mobility. 

Accommodates Various Fitness Levels

All fitness enthusiasts can benefit from improved functional strength in the arms and shoulders. These muscles are crucial for daily functional tasks such as lifting objects, pulling doors, and carrying your child.

Dumbbell arm exercises can be modified to fit any fitness level and are effective strength builders. They are beneficial for beginners not yet ready for heavier weights and advanced lifters requiring a greater challenge.

Increases Grip Strength

Many of the muscles targeted by dumbbell arm exercises are crucial for maintaining a strong and controlled grip. They are activated during a variety of movements and sports like deadlifts, tennis, and rock climbing. This makes grip strength essential for sports performance.

Alongside this, grip strength is essential for everyday tasks such as carrying groceries, opening jars, or pulling a door open. 

Suitable For Home Workouts

These are some of the best dumbbell arm exercises for accessibility as they can be performed anywhere without gym access. They don’t require expensive, complex equipment and you can even travel with them.

This convenience factor is a significant benefit, especially for individuals who have a limited time to exercise. They can easily program these workouts at home or even while traveling. 

Tips For Building Massive Arms

• Start with lighter weights initially to keep the focus on your form until you are comfortable.
• Focus on employing the mind-muscle connection and a full range of motion during each exercise. Contract and stretch the arms to achieve maximum activation and optimum results.
• Engage the core throughout each exercise to encourage trunk stabilization and reduce lower back pain.
• Include a warm-up and cool-down before and after each workout to loosen the muscles, increase blood flow, and promote recovery.
• If you experience elbow or shoulder joint pain during any exercise, stop immediately. Seek the help of a qualified fitness professional. 

Conclusion

In addition to developing a sculpted and aesthetically pleasing physique, these dumbbell arm exercises have multiple functional and health benefits. They maximize strength performance, reduce muscle imbalances, and improve grip strength.

Many of these exercises are compound movements that activate multiple muscle groups simultaneously. Add them to your arm workout routine to strengthen and build big, strong arms.