Want stronger arms without turning your living room into a full gym? Grab a couple pairs of dumbbells (or an adjustable set). They’re compact, sturdy, and super effective, allowing you to change loads in seconds, train each side unilaterally, and find angles that feel good on your joints. “Using free weights, specifically dumbbells, is a great [strength training] option due to their versatility and simplicity,” says strength coach Alexander Erickson, MS. And for beginners, research shows all you need is a pair of light-to-moderate dumbbells that create a challenge when you aim to perform 12-20 reps. With this level of resistance, you can build arm strength efficiently without much risk of injury (and you can always lift heavier once you’ve developed proper form and built some baseline strength).
Staying active helps prevent muscle loss as we age, and resistance training is the most effective way to maintain your body’s strength and ability to perform daily activities. Whether you train with weights, resistance bands or bodyweight exercises, developing a consistent program will help you build stronger muscles and bones, improve your heart health and even boost your mood, confidence and body image. Additionally, maintaining upper body strength supports daily tasks that require lifting, pulling or pushing, promoting long-term independence and contributing to healthy aging. All of these factors together help reduce the risk of disability in older adults, which is ultimately what you want — the ability to remain active and independent well into your Golden Years.
I’m a certified strength coach who has designed my fair share of beginner-level workouts, and my best starter tip is to master correct form with proper control before trying to load up the resistance. Here you’ll find five trainer-approved dumbbell moves that I’ve put together with help from fellow strength coaches Erickson and Alex Viada.
Before you get started
Spend 3-5 minutes on a warm-up with some light cardio and bodyweight moves before you try out these five dumbbell arm exercises. You’ll need a pair of dumbbells or two and a workout bench or chair. Try 2 to 3 sets of these moves a couple of times a week to develp stronger, more muscular arms.
1. Seated reclined dumbbell curl
It’s harder to “cheat” your dumbbell curls when you perform them in a reclined position.
To build biceps size and strength while limiting the “cheating” that can take place with traditional seated or standing curls, the slight reclining angle of this exercise stretches the biceps at the bottom of the movement, reducing the likelihood of hip drive so the elbow flexors do all the work. Viada says dumbbells are ideal for curls because they allow natural wrist rotation and shoulder positioning through a full range of motion, which can help you find a stronger and more comfortable curl path.
How to do it
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Set a bench to a slight reclining angle (about 30 degrees) and sit back with a dumbbell in each hand, palms facing forward.
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Brace your core and keep your shoulders down and back. Your back and hips should remain “fixed” to the bench throughout the movement.
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Start with your elbows set just behind your torso, then curl the dumbbells all the way to your shoulders without allowing your shoulders to roll forward.
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Squeeze at the top, then lower with control for 2-3 seconds to a full, but comfortable, stretch.
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Complete all reps with control, keeping your upper arms still throughout the exercise.
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Try 3-4 sets of 12-20 reps, resting 60-90 seconds between sets.
2. Seated overhead triceps extension
You’ll hit all three muscles of the triceps when you perform this overhead exercise.
If you want to light up all three heads of your triceps (the “tri” in triceps refers to the three separate muscle heads that make up this group), especially the long head, you want to perform overhead extensions. Viada says dumbbell overhead extensions are “a fantastic movement,” since they allow for a full range of motion that maintains tension on the muscle. If you want to change the emphasis of the exercise and hit your muscles differently, simply adjust your grip by slightly turning your elbows in or out, or use a narrower or wider setup, says Erickson. Experiment to see what works best for you.
How to do it
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Sit tall on a bench. Hold one dumbbell overhead with both hands, so the dumbbell is perpendicular to the floor and you’re gripping it just below the upper bell, or two lighter dumbbells, one in each hand.
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Brace your core and keep your ribs stacked over your hips.
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Tuck your elbows slightly in (keeping them close to your ears) and lower the weight behind your head until you feel a full but comfortable stretch.
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Press back up until your elbows are nearly straight, without locking them at the top.
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Keep your forearms vertical and upper arms steady. Try 3-4 sets of 12-20 reps, resting 60-90 seconds between sets.
3. Seated lateral raise
Regularly incorporating lateral raises can help you develop svelte shoulders that you’ll want to show off.
Lateral raises target your outer shoulders and upper back muscles, which are crucial for maintaining good posture and performing daily activities. “Building muscle in the shoulders can significantly reduce the risk of shoulder injuries while doing everyday tasks,” says Erickson. Staying seated helps you learn this move without the temptation to use hip movement to “cheat” the exercise.
How to do it
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Sit tall and hold dumbbells at your sides. Lean forward slightly from your hips.
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Brace your core and relax your shoulders down, away from your ears.
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Raise your arms horizontally out from your sides (like forming the letter “T”) with your elbows slightly bent until your hands reach roughly shoulder height.
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Pause briefly, then lower the weights with control for 2-3 seconds.
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Make sure your elbows are leading the motion instead of your wrists to avoid shrugging or strain at the wrists.
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Try 3 sets of 12-20 reps, resting 45-60 seconds between sets.
4. Dumbbell reverse fly
Don’t be surprised if you have to use lighter weights for this move — you’re targeting an area that’s often forgotten.
Reverse flys work the rear delts, rhomboids and mid-traps for stronger shoulders and upper back. This exercise can help develop better posture, particularly if you spend all day sitting at a desk or frequently look down and slouch while using your phone or tablet. This move counteracts all the pushing motions we perform with our front bodies, promoting more balanced musculature.
How to do it
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Sit on a bench holding a dumbbell in each hand, your arms hanging down at your sides. Brace your core and hinge forward from your hips until your chest is almost to your thighs.
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Rotate your palms so they’re facing each other; roll your shoulders away from your ears and pull your shoulder blades down to “set” them in place.
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Sweep the dumbbells out and slightly back in a wide arc until your elbows are aligned with your torso.
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Pause briefly at the top and make sure the movement is focused from the rear delts (the back of your shoulders), not the low back.
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Lower the dumbbells slowly while keeping your neck long (don’t allow it to crane or drop) and your ribs braced.
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Try 3 sets of 12-20 reps, resting 45-60 seconds between setss.
Seated dumbbell shoulder press
This is one exercise that may be hard if you’ve had shoulder injuries. Adjust the range of motion and angle accordingly to avoid any pain or irritation.
Seated presses are one of the most effective dumbbell shoulder moves, according to Viada. They help you build pressing strength and shoulder size with a natural motion that’s easy to control.
How to do it
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Sit with your back supported by a bench, your feet planted and dumbbells racked near your jawline with your elbows slightly forward.
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Brace your core and keep your ribs stacked over your hips; avoid overarching your low back.
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Press the dumbbells up in a gentle arc until your elbows are fully extended over your head.
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Lower for 2-3 seconds, keeping your forearms vertical and wrists neutral (your wrists shouldn’t roll forward or stretch back).
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Keep reps smooth without bouncing or recruiting other muscles to “help.” If you tend to experience shoulder pain, avoid any point of discomfort or adjust the angle slightly to prevent aggravation without compromising form.
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Try 3-4 sets of 12-20 reps, resting 90-120 seconds between sets.
Our Favorite Dumbbells
Here are a few of our top picks. If you’re in the market, check out our full list of the best adjustable dumbbells.
Nuobell Adjustable Dumbbell Set
Our top adjustable pick spans 5 to 80 pounds with quick handle‑twist changes, so progressive overload stays simple as you get stronger. The knurled aluminum handle offers a secure grip even when sweaty, and the bells stay shorter at lighter loads, so they handle more like traditional dumbbells.
Nike
Yahoo’s Senior Health Editor and resident exercise physiologist, Laura Williams, says if you’re just looking for a couple sets of dumbbells, she loves the look and functionality of these Nike Grind hand weights. Sold in pairs, they offer fantastic grip with coated rubber ends featuring Nike’s proprietary Nike Grind rubber, a recycled byproduct of the brand’s shoe manufacturing process. They hold up well to regular use and the hexagonal shape offers stability during arm-supported exercises (like renegade rows) while also keeping them from rolling away if you set them on the ground.
FAQs
What are the benefits of using dumbbells for arm exercises?
Dumbbells let your wrists and shoulders rotate naturally, which helps many lifters find a stronger and more comfortable path through each rep. “Movement is not constrained as it would be with machines or a barbell,” says Viada. That free path challenges stabilizers that support shoulder health and allows full ranges of motion that help build muscle. Erickson adds that dumbbells are simple and versatile, and the strength you build shows up in everyday tasks like carrying groceries.
Can you build arm muscles with just dumbbells?
Dumbbells are enough to effectively train your arms. Viada notes that dumbbells can provide a comprehensive arm session, training muscles from the spine to the fingertips with the right exercises. Erickson agrees that dumbbells are an ideal tool for building arm strength and size. Machines that use cables can complement dumbbell exercises because they keep tension through more of the range of motion, but most lifters can make steady progress with dumbbells as their mainstay.
What is the most effective dumbbell bicep exercise?
Effectiveness depends on the lifter and the goal. Erickson likes the Zottman curl because it trains the biceps on the way up and the forearms on the way down. Viada is a big fan of the drag curl, which often feels better on cranky shoulders or elbows and provides a consistent resistance curve that he says works for many people who find their biceps hard to grow. For a strict option, the seated decline curl stretches the biceps and limits momentum, making it a great choice for both beginners and advanced lifters.
How long should an arm workout be and how many exercises should be included?
The duration of your dumbbell arm workout depends on your fitness level. “A solid arm workout can be completed in as little as 30 minutes,” says Viada, who targets 6-7 sets for biceps and 6-7 for triceps, with 2-3 for delts (the shoulders). He typically programs sets in the 8-12 rep zone with one or two reps “in reserve,” but effective sets can be anywhere from 5 to 20 reps, depending on the exercise and level of resistance.
How many days a week should you train your arms?
It’s best to train each muscle group twice a week for best results. Erickson suggests training arms one to two times per week based on recovery and experience. If progress stalls, increase total weekly hard sets gradually rather than cramming everything into more days.
Meet Our Experts
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Alex Viada, CSCS, USA Triathlon Coach and owner of Complete Human Performance
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Alexander Erickson, MS, CSCS, NASM-CNC, Strength and Conditioning Intern at Cressey Sports Performance
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
