Arm Workout with Dumbbells at Home

Arm Workout with Dumbbells at Home

Today, we’ll cover how to perform an effective arm workout for weight loss with dumbbells. You’ll get the exercise sequence and what exercises to perform to maximize results.

When you’re looking to get stronger and build muscle, dumbbells are the way to go. They work on all your major muscle groups, including your chest, back, shoulder, and arms.

Read Also:  The 7 Best Dumbbell Shoulder Workout for Women

In our effort to find out what exercises do the most to improve a user’s body, we decided to ask the people who actually know.

Let’s get started!


What The Arm Workout Dumbbells You Need

Warming up is an extremely important step because it:

  • Gets your muscles ready for the workout.
  • Makes you feel like exercising. And
  • Boosts your chances of actually following through with your goals.

When it comes to health and wellness, a solid, balanced workout routine is not only essential, but it can also improve motivation and performance. For example, you should aim to work out for at least 20 minutes three times per week for about one year.

A great way to ease into some of the movements required in kettlebell training is to use a light resistance. Just start with a lightweight and do a few jumping jacks or other quick, dynamic movements to get your blood flowing.

While it is true that having a well-equipped gym is essential, that’s not the case when it comes to working out at home. In fact, most experts suggest starting small with a simple home gym.

Dumbbells are one of the most versatile and affordable equipments for developing strength. If you’re new to working out or haven’t done it in a while, consider adding two pairs of dumbbells to your workout regimen. With basic dumbbells, you can easily increase the number of sets and reps, as well as improve overall body strength and build muscle tone.

One light set of dumbbells, one heavy set of dumbbells – based on your fitness level and strength:

Beginner dumbbells: a pair of 5 (or 8) and 15-pound dumbbells

Intermediate dumbbells: a pair of 10 and 20-pound dumbbells

Advanced dumbbells: a pair of 15 and 30-pound dumbbells

We recommend FLYBIRD Adjustable Dumbbell. FLYBIRD Adjustable Dumbbell are top quality, and are rubber so they will protect your floors and furnishings.

FLYBIRD Adjustable Dumbbell for arm workout

FLYBIRD Adjustable DumbbellThis is a great dumbbell. My only gripe about it is that it is very large and heavy. I bought it from Costco as a present for my dad. He loves it but I think I will buy it for myself too. It is so heavy that I found myself having to carry it around the house and use the bathroom with it. It’s also a pain in the ass to find the right spot for it because it is so big.

But overall it would recommend it. 4.0 out of 5 stars Great for any fitness workout!



  • It comes with a metal handle that can be turned to adjust the weight.
  • It has an anti-slip design so you can use it without worrying about dropping it.
  • The dumbbell is lightweight and easy to hold.
  • It is adjustable, so you can increase or decrease the weight.
  • The handle is not slippery when you are holding it.
  • It is safe to use.


  • The dumbbell is not very durable.
  • The handle is not very comfortable.


Arm Workout with Dumbbells at Home

This exercise will help strengthen your forearms, back, shoulders, biceps and triceps. Dumbbells are inexpensive, easily accessible and a great option for beginners.

Do all 3 dumbbell exercises below, with 2-3 minute rest between each exercise.

1. Concentration Curls

Concentration CurlsYou’ll want to start off by selecting the heaviest weight you can lift in three separate sets. Then, rest for one to two minutes in between each set.

Brace one arm with your elbow on your inner thigh. Curl up in a controlled manner and repeat with the other arm.

2. Standing Dumbbell Curls

Standing Dumbbell CurlsOne or two sets(one or two sets with each dumbbell – heavy and light) – 6 to 15 reps per set. Start by grabbing both dumbbells and position them to point forward at the start of the exercise from the standing position.

Begin by curling on the dumbbell by bending your elbows and simultaneously rotating them to a horizontal position at the top.

From the top position, hold for a moment and lower the dumbbell as you rotate it to the initial position. Now alternate and curl the other arm.

3. Standing Hammer Curls

Two sets (one or two sets with each dumbbell – heavy and light) – 6 to 12 reps per set.

Grab both dumbbells to your sides and position them to point forward, from the standing position. From there, curl one dumbbell up without changing the direction in which they point.

The first exercise, called Hammer Curls, is essentially a variation on the Curl. You will hold the dumbbell and curl the barbell back towards your chest. When you finish the curl, you will keep the barbell in the top position for a second.

During the curl movement your hands stay in front of you.

4. Seated Incline Dumbbell Curls

Seated Incline Dumbbell CurlsOne set with the light dumbbells – aim for 6-12 repetitions. Sitting in a slightly declined chair, place one dumbbell in each hand, with the arms fully extended.

For a more effective shoulder press, point the dumbbell up toward the ceiling, in the direction of the starting position. The dumbbell shouldn’t be facing the floor while in the starting position.

5. Tricep Extensions

Tricep ExtensionsOne set with the heavy dumbbells – aim for 6 to 12 repetitions. It’s a good idea to practice this first with the lighter dumbbell to ensure you have the motion correct.

Take the V-grip in your left hand, extend your arm straight out from your body and lower the dumbbell towards the ground. Reverse the motion and bring the dumbbell back up to a point above your head.

Make sure that you have the dumbbell in complete control. Slowly lower the dumbbell behind your head, making sure to keep it a safe distance from your body.

Extend the dumbbell back to the start position directly over your head.

6. Tricep Kickbacks

Tricep KickbacksOne set with the light dumbbells – aim for 6 to 12 repetitions

Stand up straight, with your head held high, and bend over at the waist. Keep your lower back flat and your knees slightly bent.

Extend your arms behind you in a controlled movement, until your arms are straight and parallel to the ground. d) Return the dumbbells to the start position.