29 arm exercises with weights to build upper-body strength
Dumbbell arm exercises to hit your biceps, triceps, shoulders and more
Arm exercises with weights are are a guaranteed way to build upper-body strength, but which ones should you go for? Whatever your fitness MO - whether you're an avid gym workout lover or home-workout regular - the dumbbell arm exercises below can be done anywhere, by anyone (just modify how heavy or light the weights you lift are).
Before we get into the arm exercises with weights to add to your next upper-body day, though, here's everything you need to know about why to include dumbbell arm exercises in your routine. Take note.
Don't have a set of dumbbells? Check out the best kettlebell arm exercises, instead.
Benefits of arm exercises with weights
- Builds strength
- Can be done anywhere
- Can do bilateral (exercises that use both arms) or unilateral (single-arm exercises) exercises
- Improves full-body stabilisation
- Easily accessible and stocked in most gyms
- Simple to vary the intensity
- Can be used for cardio workouts and strength training exercises
- An important element of functional training
The best arm exercises with weights to build strength
There are a number of muscles in your arms, including the bicep, triceps, rear deltoids, side deltoids and front deltoids. BLOK Fitness instructor and PT Rachel Lopez says the following dumbbell arm workout exercises are solid choices for building strength across the entire upper body since they incorporate different muscles, like tricep exercises (and could also help you get rid of 'bingo wings', if you're so inclined):
- Front raises (front delts)
- Bench press (front delts)
- Lateral raises (side delts)
- Upright row (side delts)
- Rear delt raises (rear delts)
- Underhand rows (rear delts)
- Hammer curls (biceps)
- Bicep curls (biceps)
- Tricep extensions (triceps)
- Tricep kickbacks (triceps)
How to measure progress from arm exercises with weights
Emily Servante, personal trainer and Trainer Education Manager at Ultimate Performance, breaks down how to tell if the dumbbell arm exercises you're doing are making you stronger.
'We need to achieve progressive overload to increase strength or build muscle. The main way we can measure this is by measuring training volume. Training volume is simply sets x reps x load (the weight you're lifting),' she says. 'There are different ways to increase your training volume – by increasing the total load, increasing the training frequency, increasing the number of sets and reps you're doing and using techniques to increase the intensity.'
So, either you lift more weight for your dumbbell exercises, train your arms more regularly, increase the number of sets or reps in your workout or add in a "finisher" round to fully fatigue your muscles. The easiest option is to try and eke out 2-4 more reps at the end of each set – this will increase your total training volume and help build strength to eventually up the weight. When you do start to lift heavier, return to your normal rep range and work up again.
How heavy should the weight be for arm exercises with weights?
As we always say, listen to your body - there's no use in going super heavy just because the person next to you is wielding 20kg dumbbells. Work with a weight that allows your muscles to reach fatigue – this is how you build new muscle tissue and get stronger. Plus, if you want to compile your favourite dumbbell arm exercises into a full dumbbell arm workout, you'll want to make sure you don't overdo it too soon and still have some fuel left in the tank to complete each set.
'When you are training your arms, you normally want to be working in the 12-15 rep range. Because muscles of the arms tend to be smaller and the weight we can lift is often lighter, to achieve failure on these muscle groups (and volume) requires a lighter load for more reps,' says Servante.
Is there anyone who should avoid arm exercises with weights?
There are certainly some people who should consider dumbbell arm exercises more carefully – especially if you've had a history of upper-body-, back- or shoulder-related issues.
'Dumbbell arm exercises are fairly safe and effective when done with correct technique and performed under control. But if you can't or don't perform them with proper form, there is always a risk of injury. If you are experiencing pain whilst training, this can be a sign to stop the exercise or movement too,' says Servante.
29 best arm exercises with weights
Watch the full video above for all 29 exercises, or read on below for the full breakdown...
Tricep Kickback
a) Start standing with a dumbbell in each hand, arms bent at 90 degrees and palms facing each other. Keep a slight bend in your knees.
b) Engage your core and hinge at the waist to tilt your torso slightly forwards. Focus on keeping your spine neutral – that's no arching or rounding of the back, and tucking your chin slightly.
c) Keeping your arms close to your body, straighten your arms to push the weight back behind you (the video shows a single-arm variation but do it with both dumbbells). Be careful not to flare your elbows or move your upper arm.
d) Pause for a moment before reversing the move to bring the weights back to your starting point.
Bent Over Row
a) Stand with both feet flat on the floor and your chest bent towards your feet. Soften your knees and extend your arms, holding a dumbbell in each hand.
b) Clenching your bicep and tricep muscles, row your arms inwards and tense when the dumbbells are near your ribs. Repeat.
Arnold Press
a) Stand with two dumbbells held at 90º in front of you.
b) In one fluid motion, press the dumbbells overhead, keeping your palms facing away from you.
c) Return to the starting position, trying not to use momentum to swing yourself back in. Control the weight.
Bicep Curl
a) Start with a dumbbell in each hand, arms down and palms facing your body. Rotate each hand so your palms face forwards. Keeping a slight bend in the knees, activate your glutes.
b) Engaging your core to avoid any sway in the hips, bend your arms, lifting the weights to chest height in a slow, controlled movement - avoid swinging your arms. Keep your shoulders relaxed and down, and keep your head, neck and spine neutral. Don’t arch your back.
d) In another slow, controlled movement, lower the weights back down to your thighs by straightening your arms.
Overhand Curl
Like a bicep curl, but with your hands facing away from you in an overhand grip.
a) Hold a dumbbell in each hand at your sides with palms facing towards your thighs and arms straight down.
b) Squeeze your shoulder blades and brace your core. Lift both dumbbells toward the shoulder until you reach just-above chest height and you feel a bicep contraction.
c) Lower the weights back down with control.
Hammer Curl
Like a bicep curl, but with your palms rotated 90 degrees so they face each other in a neutral grip.
a) Stand upright with your feet hip-width apart, holding a dumbbell in each hand. With your elbows tight at your sides and your arms fully extended in a neutral position, hands facing each other, curl the dumbbells until your thumbs are near your shoulders.
b) Pause at the top of the movement before lowering the dumbbells under control.
Hammer Curl to Press
a) Hold a pair of dumbbells at your sides, palms facing in, feet hip-width apart.
b) Curl the weights to your shoulders, keeping your elbows close to your sides and being careful not to swing.
c) Then press them overhead until your arms are straight and locked out and the weights are directly over your shoulders. Slowly reverse to return to start. That's one rep.
Bicep Curl to Press
a) Hold a dumbbell in each hand at your sides with palms facing forwards and arms straight down. Step your feet shoulder-width apart, drive your heels into the ground, bend your knees ever so slightly and brace your core.
b) Lift the dumbbells towards your shoulder, rotating the arm as it moves up so that your bicep and forearm form a right angle. Be careful not to swing
c) Press the dumbbells overhead before lowering the weight back through your shoulder and down to your side. Repeat the movement with the other arm. Remember to exhale when lifting the weight and inhale while lowering.
V-Raise
a) Stand with feet hip-width apart, holding dumbbells in front of your thighs, with your palms facing backwards. With straight elbows, lift the dumbbells up at about a 45-degree angle, making a 'V' shape with both arms until they are about shoulder height.
b) Slowly lower back down into the starting position and repeat.
Front Raise
a) Standing with your feet shoulder-width apart and knees slightly bent, hold the dumbbells in an overhand grip in front of your hips.
b) Keeping your arms straight, lift the weights up and out until they're at shoulder height, engaging your core to avoid leaning back.
B) Pause, then slowly lower the dumbbells back down in front of your body for a count of four seconds. That's one rep.
Crossbody Curl
a) Stand hip-width apart, holding two dumbbells by your sides, palms facing towards each other.
b) One at a time, curl each weight up towards your opposite shoulder, forming a diagonal line and keeping the weight close to your body as you curl. Be careful not to swing your arm or elbow and keep your wrist straight. Reverse the movement to return to your starting position and repeat on the other side.
Lateral Raise
a) Stand straight with a dumbbell in each hand by your side.
b) Raise your arms outwards to your sides until they are level with your shoulders and you are stood in a T position. Keep a very slight bend in the elbow. You should be able to feel your bicep muscles working. Lower and repeat.
Underhand Bent Over Row
a) Holding a pair of dumbbells in either hand, bend at your hips and knees slightly, lowering your torso until it’s almost parallel to the floor. Hold the dumbbells at arm’s length, palms facing forwards.
b) Keep your elbows close to your sides and pull your shoulder blades together as you pull the weights up to your chest. Pause at the top, then slowly lower back to the start.
Lateral Raise to Front Raise
a) Stand straight with a dumbbell in each hand by your side.
b) Raise your arms outwards until they are level with your shoulders and you are stood in a 'T' position. You should be able to feel your bicep muscles working.
c) Lower, then slowly lift them straight out in front of your chest, before lowering to your starting position and repeating. Don't swing your arms - raise with control - and tense your core so you don't overly arch your lower back.
Rear Delt Row
a) Stand holding a dumbbell in each hand, feet shoulder-width apart. Hinge at the hips until your upper body is parallel with the floor. Keep a slight bend in your knees.
b) Let the weights hang in front of you, knuckles facing forwards. Avoid arching your back or slumping over.
c) Squeezing your shoulder blades, raise both arms at a right angle, pausing when the weight is parallel with your waist. With control, lower the weights back to starting position.
Reverse Fly
a) Stand holding a dumbbell in each hand, feet shoulder-width apart. Hinge at the hips until your upper body is parallel with the floor. Keep a slight bend in your knees.
b) Let the weights hang in front of you, palms facing each other. Avoid arching your back or slumping over.
c) Squeezing your shoulder blades, raise each arm out to each side. Try not to swing or use momentum, and try not to hunch or put strain on your neck. Keep a very slight bend in your elbows. With control lower the weights back to starting position and repeat.
Upright Row
a) Stand with your feet just wider than shoulder-width apart and your toes pointed out, holding a dumbbell in either hand.
b) Pull the dumbbells up to shoulder height, keeping them close to your body. Lead with your elbows and keep your chest upright. Pause at the top of the movement before lowering back down slowly.
Some say that this exercise can increase your risk of shoulder injuries or make them worse, so be careful that you don't lift too much too soon.
Clean and Press
The clean:
a) Stand with your feet hip-width apart. Hinge at your hips, allowing your knees to bend and grip the dumbbells on the floor with your arms straight, and squeeze your abs and glutes as you pick it up.
b) Extend (straighten) your hips and knees to get the dumbbell moving upward, and as it passes knee level, shrug your shoulders and allow the momentum to carry it up.
c) Thrust your elbow forward so it comes under the dumbbell and you 'catch' it at shoulder level, bending your knees to drop into a quarter squat. Your thumb should be facing backwards.
The press:
d) Bend your knees slightly and then straighten your legs forcefully as you press the weight straight overhead to lockout, without flaring your ribs.
e) Reverse the motion to bring the dumbbell back to shoulder level, and then bend your hips back to swing the weight between your legs before going through the movement again.
Seated Arnold Press
a) Sit with two dumbbells held at 90º in front of you.
b) In one fluid motion, press the dumbbells overhead, rotating your hands so that your palms face forward, away from you. Don't arch your lower back; keep your trunk still.
c) Return to the starting position, so your palms face you. Control the weight and engage your core.
Concentration Curl
a) Sit on a bench or chair so that your knees are bent at 90° with your feet flat on the floor. Pick up a dumbbell in your right hand and place the back of your upper right arm on the inner part of your right thigh. Your arm should be extended, with the weight lifted off the floor.
b) Slowly curl the weight up, only moving your forearms – the position of your upper arm on your thigh will help you keep it still during the exercise. At the top of the move, pause and squeeze your biceps, then slowly lower the weight back to the start.
Morgan Fargo is a freelance beauty and wellness editor. Her CV includes Women's Health Magazine UK (and sister publication Women's Health Australia), Stylist Magazine and more.
Bridie is Fitness Editor at Women's Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).
Kate puts together fitness content that covers functional and strength training, cardio, workout challenges, interviews and news. She's often doing gym laundry or listening to music.
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