10 Dumbbell Exercises For Arms At Home and Gym

In a series of dumbbell exercises, here’s a new article for you. In this post, I’m going to share a list of arms exercises you can do with dumbbells at home as well as at the gym. Along with that, I’ll be also sharing the dumbbell arms workout routine at home and some benefits of doing arms exercises with dumbbells.

Many fitness-conscious people exercise with a limited number of equipment like dumbbells. So this post is for you.

Why dumbbell Workouts are good for arms?

Dumbbells are one of the great pieces of workout equipment you can use to build stronger arms and improve your overall physique. Other than the gym workouts, the dumbbells can be used in your home exercises. And having different kinds of yoga chairs or gym benches at your home will give you plenty of options to perform numerous exercises.

Here are some important points (Why dumbbells are good)

  1. They allow a good range of motion so that you can target your muscles more specifically.
  2. They allow you to work more on your weaker side.
  3. And they don’t require much space, you can use dumbbells anywhere anytime.

This article is especially for you if you’re:

  • One who don’t have gym subscriptions or don’t have time to go to the gym.
  • One who loves to workout at home with dumbbells.
  • Or One who has just started a workout journey and looking for the dumbbell exercises for arms.

Below is a quick list of dumbbell exercises for stronger arms.

Best Dumbbell workouts For Arms

  1. Seated Bicep Curl
  2. Incline Curl
  3. Concentration Curl
  4. Prone Biceps Curl
  5. Hammer Curl
  6. Triceps Extension
  7. Triceps Kickback
  8. Close Grip Push-Ups
  9. Palms-Down Wrist Curl
  10. Palms-up wrist curl

Content

  • Dumbbell Exercises For Biceps
  • Triceps Workout with Dumbbells
  • Dumbbell Wrist Workout
  • 30-minute arms workout routine with dumbbells at home

Dumbbells Arms Workouts (Biceps)

Any movement which involves curling of your arms works on your biceps muscles. Biceps is a two-headed muscle, named, long head and a short head. And working out with dumbbells activates and engages both muscles.

A combination of both dumbbells and barbells exercises is the best way to build stronger and bigger arms. But only dumbbells are also not bad for arms workout.

Below I’ve shared a total of five best workouts for biceps that you can do using dumbbells.

1. Standard Dumbbell Curl

There are a couple of ways you can do a normal bicep curl with dumbbells such as you can do a seated bicep curl, standing, and seated or standing one-arm bicep curls. It depends on you, do what suits you the best. But there isn’t any difference between them except your position.

Dumbbell Exercises For Arms At Home

Below I’ve shared instructions on how to perform a seated biceps curl.

  1. Grab a pair of dumbbells with your hand with an underhand grip. Sit on the corner of a bench and place your both feet firmly on the ground. Make sure you hold the dumbbells at your sides with extended arms. That’s the starting position.
  2. Now curl your both arms until you feel a contraction in your biceps muscles.
  3. As you raise the dumbbells, slightly rotate your wrist so that your palm faces your body.
  4. Hold for a second and then slowly lower it down. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Make sure your elbows are tucked at your sides.
  • Squeeze your biceps at the top of the lift.
  • Make sure your lower the dumbbells all the way until your arms are fully straight but do not open your wrist.

2. Incline Dumbbell Curl

Dumbbell Workouts For Arms

How to do Incline dumbbell Bicep Curl on bench

  1. Grab a pair of dumbbells with your hand with an underhand grip and lie on your back on a 30 to 45-degree incline bench.
  2. Place your feet flat on the ground and make sure to hold the dumbbells at your sides with extended arms. That’s the starting position.
  3. Now curl your both arms until you feel a full contraction in your biceps muscles.
  4. As you raise the dumbbells, slightly rotate your wrist so that your palm faces your body.
  5. Hold for a second and then slowly lower it down. That’s one rep!
  6. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Make sure your lower the dumbbells all the way until your arms are fully straight but do not open your wrist.
  • Keep your elbows are tucked at your sides.
  • Squeeze your biceps at the top of the lift.

3. Concentration Curl

Arms workout with dumbbells

How to do concentration curl

  1. Grab a dumbbell with your right hand with an underhand grip. Sit on the corner of a bench and place your both feet firmly on the ground.
  2. Slightly lean forward and place your elbow on the inner part your right thigh and put your other hand on the left knee for support. That’s the starting position.
  3. Now curl your right arm until you feel a full contraction in your biceps muscles. Make sure your elbows stay on the thigh.
  4. Hold for a second at the top and then slowly lower it down. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Keep your head down and eyes on your biceps throughout the workout.
  • Make sure to squeeze the biceps at the top of the lift.
  • Do it slowly and allow your muscles to muscles to engage and activate.

4. Prone Biceps Curl

Dumbbell Arms Exercises

How to do prone bicep curl

  1. Lie prone (face down) on a 15-20 degree incline bench and grab a pair of dumbbells with your hands with an underhand grip and keep your arms extended below your shoulders.
  2. Now curl your both arms until you feel a full contraction in your biceps muscles.
  3. As you raise the dumbbells, slightly rotate your wrist so that your palm faces your body.
  4. Hold for a second and then slowly lower it down. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Keep your head down and focus on the lifting throughout the workout.
  • Squeeze your biceps at the top of the lift.
  • Make sure you lower the dumbbells all the way until your arms are fully straight but keep your wrist locked.

5. Hammer Curl

Dumbbell Arms Workout

How to perform Dumbbell Hammer Curl

  1. Stand upright in the hip-width stance with holding a dumbbell in each hand with an overhand grip, palms facing each other. Hold the dumbbells at your sides with extended arms.
  2. Now curl your both arms until you feel a full contraction in your biceps muscles.
  3. As you raise the dumbbells, slightly rotate your wrist so that your palm faces your body.
  4. Hold for a second and then slowly lower it down. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Make sure to squeeze the biceps while curling.
  • Keep your body straight and allow only your arms to perform this movement.

Dumbbell Exercises For Triceps

6. Dumbbell Overhead Triceps Extension

6a) Dumbbell overhead triceps extension (Lying)

Workout with dumbbells for arms

How To do Dumbbell Triceps Extension (supine)

  1. Grab a dumbbell with your both hands, lie your back on a flat bench and place your feet firmly on the ground.
  2. Brace your core and keep your arms straight overhead.
  3. Bend your elbows and bring the dumbbell down behind your head. Hold for a second and then slowly extend your arms overhead. That’s one rep!
  4. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Keep your elbows locked and do not allow them to flare out to the sides.
  • Squeeze your muscles of the triceps when you extend your arms.
  • Avoid using heavier weight as this exercise requires a full range of motion. Using too much weight can cause some injury and reduce the efficiency of the workout.

6b) Two-dumbbell overhead dumbbell triceps extension

You can also do overhead triceps extension using a pair of dumbbells.

Here you’ll see how to perform seated overhead tricep extension on a flat bench.

best dumbbell exercises for arms
  1. Grab one dumbbell in each hand with a neutral grip with your palms facing each other.
  2. lie on your back and put your feet flat on the ground.
  3. Extend your arms straight and fixed over your forehead.
  4. Bend your elbows and slowly lower the dumbbells behind your head while maintaining a neutral grip.
  5. Hold for a second and then slowly extend your arms overhead. That’s one rep!
  6. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

6c) One-arm overhead dumbbell triceps extension

Best dumbbell workouts for arms

How to do standing dumbbell One-arm triceps extension

  1. Stand upright in the hip-width stance and hold a dumbbell in your right hand with an overhand grip.
  2. Extend your arms overhead until your arms are fully straight and your palm facing forward.
  3. Bend your elbows and slowly lower the weight towards your opposite shoulder, making sure you feel tension through your triceps.
  4. Hold for a second and then slowly extend your arms overhead. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Make sure to squeeze your triceps muscles at top of the extension.
  • Keep your elbow steady and do not allow it to flare out to the sides.

7. Dumbbell Kickback

How to perform Dumbbell Tricep Kickback (Using a flat bench)
best arms workout with dumbbells
  1. Slightly lean forward and place one knee and one hand on the bench.
  2. Put your other leg slightly back and to the side of that bench with your feet firmly on the ground and make sure your torso is parallel to the ground.
  3. Grab a dumbbell with your other hand with an overhand grip and position your elbow at your side in a way that your upper arm should be parallel to the ground.
  4. Now, kick your arm behind you by contracting the triceps. Hold for a second and then slowly return the weight to the starting position. That’s one rep!
  5. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Make sure your arm is almost locked as you bring it back.
  • Focus on your triceps muscles while raising the dumbbells.
  • Make sure to extend your elbow all the way at the top of the movement.
  • Avoid using heavier weight and do it in a controlled motion.

8. Close Grip Dumbbell Push-Up

How to do a Close Grip Dumbbell Push-Up
  1. Put a bouncer dumbbell in front of you and get into a push-up position with your hands on the dumbbell. The dumbbell should be underneath your chest.
  2. Bend your elbows and lower your chest toward the dumbbell then slowly press yourself back to the starting position. That’s one rep!
  3. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

Pro Tips

  • Squeeze your triceps muscles at the top.
  • Extend your elbow all the way at the top of the movement.
  • Do it slowly and in a controlled motion throughout.

Dumbbell Exercises For Wrist

9. Dumbbell Reverse Wrist Curl

dumbbell wrist workout
  1. Sit on the corner of a bench with holding a dumbbell in each hand with an overhand grip and keep your feet flat on the ground. Put your wrists on your knees or a flat surface with your palms facing down. This is your starting position.
  2. Curl through your wrist as high as you can without moving your arms. Hold for a second when your hands reach the top and then slowly return to the down position. That’s one rep!
  3. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

10. Dumbbell wrist curl

Wrist Workout with dumbbells
  1. Sit on the corner of a bench with holding a dumbbell in each hand with an underhand grip and keep your both feet firmly on the ground. Put your wrists on your knees or a flat surface with your palms facing up. This is your starting position.
  2. Now raise your hands as high as you can while keeping your arms still. Hold for a second and then lower your hands back in the starting position. This will be one rep!
  3. Suggested: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

30-minute Dumbbell Arms Workout at home

Day 1

Take 1-minute rest between the sets

1) Incline Curl- 2 sets of 8-10 reps each
5) Lying Triceps Extension- 2 sets of 8-10 reps each
2) Concentration Curl- 2 sets of 8-10 reps each
6) Triceps Kickback- 2 sets of 8-10 reps each
3) Prone Biceps Curl 2 sets of 8-10 reps each
7) Palms-Down Wrist Curl– 2 sets of 8-10 reps each
4) Hammer Curl– 2 sets of 8-10 reps each
8) Palms-up wrist curl- 2 sets of 8-10 reps each
Sample-1 of Dumbbell Arms Exercises Routine

Day-4

Take 1-minute rest between the sets

1) Close Grip Push-Ups- 2 sets of 8-10 reps each5) Seated Bicep Curl- 2 sets of 8-10 reps each
2) Dumbbell Lying Triceps Extension- 2 sets of 8-10 reps each6) Hammer Curl- 2 sets of 8-10 reps each
3) Overhead dumbbell triceps extension- 2 sets of 8-10 reps each7) Prone Biceps Curl- 2 sets of 8-10 reps each
4) Palms-up wrist curl- 2 sets of 8-10 reps each8) Palms-Down Wrist Curl- 2 sets of 8-10 reps each
Sample-2 of Dumbbell Arms Exercises Routine

The above are just examples. You can make your own workout routine or you can include these dumbbells arm exercises in your overall workout routine.

Try these dumbbell arms exercises at home or at the gym. These exercises are for all whether you’re a beginner or intermediate, male or female, underweight or overweight.


The Source of the pictures used in the article is Everkinetic / CC BY-SA. All pictures are edited by me but original source is creative common (CC).

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