The best arm workouts with dumbbells weren’t on my radar when I first started lifting. I figured benching and rows would handle everything. My chest was growing, my back felt stronger—but my arms? Not so much.
At first, I didn’t worry. I thought a few curls here and there would be enough. But over time, I started to notice the gaps. My presses stalled, especially at the top. My pulling felt sloppy.
That had to change. I didn’t just want size—I wanted control, balance, and carryover into my main lifts. So I decided to stop winging it and actually focus on smart, consistent arm work.
My Plan: Break the Arms Into Three Parts
Specifically, I learned that the triceps make up most of the upper arm. If you want thicker arms and stronger presses, you have to train them properly. Then there are the biceps, which handle most of your pulling work and help with elbow control. And finally, the forearms—which I used to completely ignore—are key for grip strength and overall stability, especially with dumbbells.
I didn’t need a fancy split or machines. Just dumbbells and a little consistency.
The Best Arm Workouts With Dumbbells
When I set out to find the best arm workouts with dumbbells, I wasn’t just chasing a pump—I wanted balance, strength, and size across the whole arm. These six exercises became my foundation because they each brought something different to the table.
Forearm Exercises
Dumbbell Wrist Curl
This one locked in my grip strength fast. It worked the underside of my forearms—the part that actually stabilizes the dumbbell in curls, presses, and rows. After adding this, I noticed better control during every upper body lift. It’s the kind of move that quietly upgrades your entire routine.
How I do it:
- Sit on a bench.
- Rest my forearms on my thighs, palms facing in.
- Curl them back up with control, squeezing hard at the top.
Reverse Wrist Curl
This hit the top of my forearms hard, especially the brachioradialis. Before I trained it, that area felt weak and underused. After a few weeks, it helped balance out my arms visually and functionally. It also made my bicep curls feel more stable and powerful.
How I do it:
- Grip the dumbbells with palms face down.
- Rest forearms on a flat bench.
- Lower the dumbbells slowly, then lift with control.
- Keep tension the whole time—no bouncing.
I started with just these two for my forearms, but once I saw results, I got hooked. Ended up writing a full article on 6 Best Forearm Workouts with Dumbbells for anyone who wants to level that part up too.
Biceps Exercises
Bicep Curl
This is the backbone of any arm routine. It directly targets the biceps and helped me build both size and pulling strength. Stronger biceps gave me smoother rows and better control on chin-ups. But even more, it laid the foundation for all other arm training.
How I do it:
- Stand with dumbbells at sides, palms forward
- Curl up, squeezing at the top
- Lower slowly—about 3 seconds down
Concentration Curl
This isolated the biceps like nothing else. It brought out definition and improved my mind-muscle connection. That extra focus on clean contraction carried over into other lifts and made every pulling motion feel tighter and more controlled.
How I do it:
- Rest elbow on inside of thigh
- Curl up slow, hold at top, lower with control
Want to train biceps more seriously? I actually put together 7 Best Bicep Dumbbell Exercises Built My Arms that covers more exercises and tips.
Triceps Exercises
Dumbbell JM Press
This movement blew up my triceps, especially the long head. It strengthened my lockout on pressing movements and added real mass to the back of my arms. I felt the difference on bench, overhead press, and even dips. It’s not flashy, but it builds raw pressing power.
How I do it:
- Keep elbows tucked and stop halfway down, then press back up.
- Lie on a flat bench with dumbbells in hand.
- Start with arms extended above your chest.
- Bend your elbows and lower the dumbbells toward your shoulders (not your face).
Dumbbell Tate Press
This one targeted the lateral head of the triceps and added width to my upper arms. I didn’t expect much from it at first, but it helped round out my triceps and gave my arms that fuller, more complete look. It’s one of those moves that sneaks up on you—in a good way.
How I do it:
- Lie on a bench holding dumbbells above your chest.
Flare elbows out wide. - Lower the dumbbells inward toward your chest.
- Press them back up in the same path.
These two moves hit the triceps well—but honestly, I went deeper on this in another post. If you’re trying to build serious grip and wrist strength, check out my 6 Best Dumbbell Tricep Exercises Boosted My Pressing Power.
These exercises didn’t just train isolated muscles—they worked together to strengthen the entire arm. By consistently hitting forearms, biceps, and triceps, I built arms that weren’t just for show—they were stronger in every lift, every session.
How I Trained Arms at the Gym
I didn’t overcomplicate things. Here’s how I trained arms using just dumbbells:
| Day | Muscle Group | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|---|
| Arm Day 1 (After Push Day) | Triceps | Dumbbell JM Press | 3 | 8–15 | 45–60 sec |
| Triceps | Dumbbell Tate Press | 3 | 8–15 | 45–60 sec | |
| Forearms | Wrist Curl (Dumbbell) | 3 | 8–15 | 45–60 sec | |
| Optional | Concentration Curl (Biceps) | 3 | 8–15 (if energy allows) | 45–60 sec | |
| Arm Day 2 (After Pull Day) | Biceps | Bicep Curl | 3 | 8–15 | 45–60 sec |
| Biceps | Concentration Curl | 3 | 8–15 | 45–60 sec | |
| Forearms | Reverse Wrist Curl | 3 | 8–15 | 45–60 sec | |
| Optional | Tate Press (Triceps) | 3 | 8–15 (if energy allows) | 45–60 sec |
By rotating through six focused dumbbell exercises, I was able to train my whole arm—no cables, no machines, no excuses.Just me, some dumbbells, and consistent effort.
If you’re training in a gym with limited equipment, this plan delivers. Simple, smart, and effective.
Dumbbell moves might seem simple, but when you focus on clean form, they hit hard. I skipped the machines and stuck with good reps, patience, and consistency. Training all three heads of the arm gave me more control and strength overall. If you’re after the best arm workouts with dumbbells, start with these—you’ll definitely feel them working from the first proper set.
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FAQs about Best Arm Workouts with Dumbbells
Yes, you can absolutely build strong, defined arms using just dumbbells. Exercises like curls, hammer curls, tricep kickbacks, and overhead extensions directly target key arm muscles. When you focus on proper form, progressive overload, and consistency, dumbbells provide all the resistance needed for growth. In fact, they often offer a greater range of motion and control than machines. So, even without fancy equipment, you can sculpt serious strength using just a solid dumbbell routine.
Yes, 10-minute arm workouts can work—especially when you train with focus and intensity. Short sessions packed with supersets or circuit-style moves can effectively stimulate your muscles and boost blood flow. While they won’t replace a full training program, they’re perfect for maintaining tone, squeezing in extra volume, or staying consistent on busy days. Over time, these quick workouts can still support strength gains and visible improvements if done regularly with good form.
Yes, you can tone flabby arms through a combination of strength training and overall fat loss. Lifting weights—like using dumbbells—builds lean muscle underneath, while consistent cardio and a healthy diet help reduce body fat. Over time, your arms become more defined and firm. While spot reduction isn’t possible, targeted exercises paired with full-body fitness habits lead to noticeable changes. So, with effort and patience, flabby arms can absolutely become stronger and more toned.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.