When it comes to arm workouts, we’re not just talking about the biceps. Sure, everyone loves to flex those, but don’t forget the triceps, which actually make up the majority of your arm’s size, and the forearms, which are key for grip strength and muscle detail. In this post, we’ll dive into the best dumbbell exercises to target each part of your arms, helping you build strength, size, and definition.
Best dumbbell exercises for the arms
Let’s take a look at different exercises for each muscle group.
Bicep exercises
- Dumbbell bicep curl (Standard)
If you’re only doing one bicep exercise, the dumbbell bicep curl should be it. It’s the foundation of any bicep workout because it directly targets the biceps brachii, the muscle responsible for that flexed arm look.
How to do it:
- Stand with a dumbbell in each hand, palms facing forward, arms fully extended.
- Keeping your elbows tucked close to your body, slowly curl the weights upward by bending your elbows.
- Squeeze at the top, then slowly lower the dumbbells back to the starting position.
Tips:
- Don’t rush the movement. Slow, controlled reps will maximize muscle engagement.
- Avoid using your shoulders or swinging your body. This reduces the workload on your biceps and limits the exercise’s effectiveness.
- Focus on squeezing the biceps at the top of the movement for maximum muscle activation.
- Hammer curl
Hammer curls are an underrated powerhouse for thickening the arms. By using a neutral grip (palms facing each other), this exercise engages not just the biceps but also the brachialis, a muscle beneath the biceps, and the forearms.
How to do it:
- Hold a dumbbell in each hand with your arms fully extended, palms facing each other.
- Curl the weights upward, keeping your palms in the neutral position.
- Lower the weights slowly back to the starting position.
Tips:
- The neutral grip shifts the focus away from the biceps peak and more toward overall arm thickness.
- Keep your elbows stationary throughout the movement, ensuring the forearms do the work.
- Concentration curl
If you’re looking for maximum isolation, look no further. Concentration curls allow you to focus on each bicep individually, which is ideal for creating a peak in the bicep muscle and correcting muscle imbalances.
How to do it:
- Sit on a bench, holding a dumbbell in one hand.
- Rest your elbow on the inside of your thigh, with your arm fully extended.
- Curl the dumbbell up towards your shoulder, focusing on squeezing the bicep at the top.
- Lower the dumbbell back down in a controlled motion.
Tips:
- Perform the movement slowly to maintain tension on the bicep.
- Avoid letting your elbow move off your thigh—it should remain stationary for proper isolation.
Tricep exercises
- Dumbbell overhead tricep extension
This exercise zeroes in on the long head of the triceps, giving you that full-arm look when developed. It’s perfect for hitting areas that standard pressing movements might miss.
How to do it:
- Hold one dumbbell with both hands, arms extended straight overhead.
- Lower the dumbbell behind your head by bending your elbows.
- Push the weight back up to the starting position, fully extending your arms.
Tips:
- Keep your elbows close to your head; flaring them out will shift focus away from the triceps.
- Control the descent of the weight to avoid straining your joints.
- Tricep kickback
A true isolation exercise, the tricep kickback emphasizes the lateral and long heads of the triceps for increased definition.
How to do it:
- Hold a dumbbell in each hand, bend your knees slightly, and lean forward at your hips.
- Keep your upper arms close to your torso, and extend your forearms backward until they are straight.
- Slowly lower the dumbbells back to the starting position.
Tips:
- Don’t let your shoulders take over the movement. Focus on keeping the upper arm stationary and only moving the forearms.
- Squeeze the triceps at the top of the movement for maximum contraction.
- Close-grip dumbbell press
This compound movement not only hits the triceps but also works the chest. It’s a great exercise for building overall upper-body strength.
How to do it:
- Lie on a bench or floor, holding two dumbbells with your palms facing inward, close together.
- Lower the dumbbells towards your chest, keeping your elbows close to your body.
- Push the weights back up until your arms are fully extended.
Tips:
- Keeping the dumbbells close ensures maximum tricep engagement.
- Focus on controlling the weight through the entire range of motion, especially on the way down.
Forearm exercises
- Dumbbell wrist curl
For strong, defined forearms, wrist curls are essential. They specifically target the wrist flexors, helping to improve grip strength and muscle tone.
How to do it:
- Sit on a bench, holding a dumbbell in each hand with your forearms resting on your thighs.
- Let your wrists hang over the edge of your knees, then curl the dumbbells upward by flexing your wrists.
- Slowly lower the weights back down.
Tips:
- Use light weights to avoid overstraining the small wrist muscles.
- Focus on slow, controlled movements to maximize muscle activation.
- Reverse wrist curl
This is the flip side of the wrist curl, targeting the wrist extensors, which are often neglected but crucial for balanced forearm development.
How to do it:
- Hold the dumbbells with your palms facing down, resting your forearms on your thighs.
- Curl your wrists upward, lifting the dumbbells, then slowly lower them back down.
Tips:
- Keep your wrists aligned with your forearms to avoid injury.
- Start with light weights until you’re comfortable with the movement.
- Farmer’s Walk
A highly functional movement, the farmer’s walk is more than just a forearm exercise—it works your grip strength, core stability, and overall conditioning.
How to do it:
- Grab a heavy dumbbell in each hand and walk forward for a set distance or time.
- Keep your posture tall, shoulders back, and abs engaged as you walk.
Tips:
- Don’t let your shoulders round or sag; maintaining good posture is key for getting the most out of this exercise.
- Gradually increase the weight as your grip strength improves.
Final thoughts
Dumbbells are a versatile tool that can transform your arm workouts by targeting every muscle from biceps to forearms. Whether you’re aiming for muscle growth, improved strength, or better symmetry, incorporating these dumbbell exercises into your routine ensures balanced arm development. If you’re looking for more fitness tips, check out our blog.
