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.
That’s when dumbbells became my best training partner.
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
Wrist Curl (Dumbbell)
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.
These dumbbell moves might seem simple, but they hit hard when done right. I didn’t need machines—just focus, clean reps, and consistency. Training all three parts of my arms made a big difference in strength and control. If you’re looking for the best arm workouts with dumbbells, start with these—you’ll feel it after one good session.
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FAQs about Best Arm Workouts with Dumbbells
Yes, you can definitely build arm muscles using just dumbbells. Dumbbells are incredibly versatile and allow you to perform a wide range of exercises targeting the biceps, triceps, and forearms. When used correctly, they can help stimulate muscle growth by providing a great range of motion. Dumbbell exercises like bicep curls, tricep kickbacks, and hammer curls are excellent for building arm strength and size.
To effectively build arms with dumbbells, focus on progressive overload, which means gradually increasing the weight or number of repetitions over time. This will challenge your muscles and promote growth. It’s also important to incorporate both compound movements, such as dumbbell presses, and isolation exercises, like concentration curls, to fully target the arm muscles. Additionally, maintaining proper form and performing exercises with control is key to maximizing results and preventing injury. While dumbbells alone can build strong, toned arms, consistency and proper nutrition also play important roles in your muscle-building progress.
Yes, a 10-minute arm workout can be effective if done with intensity and the right exercises. Short but focused workouts can help stimulate the muscles, improve endurance, and contribute to muscle toning over time. The key to maximizing results in such a short time frame is choosing exercises that engage multiple muscles and keep the heart rate elevated, such as bicep curls, tricep dips, or push-ups.
While a 10-minute workout may not build large amounts of muscle mass, it can be a great addition to your routine if you’re short on time or looking for a quick muscle activation session. For beginners, 10 minutes can be an excellent way to build a foundation, and as your strength and endurance improve, you can increase the intensity or add additional exercises. However, for sustained muscle growth or fat loss, you’ll need to combine short arm workouts with a more comprehensive fitness plan, including a balanced diet, cardio, and full-body strength training.
Yes, flabby arms can be toned through consistent exercise and a healthy diet. Flabby arms often result from a combination of factors such as excess fat and lack of muscle tone. To reduce flabbiness and tone the arms, focusing on both fat loss and muscle-building exercises is essential.
Dumbbells can help you target the arm muscles directly by performing exercises like tricep kickbacks, bicep curls, and overhead extensions. These exercises strengthen and sculpt the muscles in the arms, helping them become more defined. Additionally, incorporating full-body workouts and cardiovascular exercise will help you burn the fat that contributes to the flabby appearance. A well-balanced diet that promotes fat loss, combined with regular strength training, is key to achieving toned arms. Remember, toning takes time and consistency, so sticking to a routine and being patient is crucial for seeing results.
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.