You need to pump your muscles to make your arms look tight and toned. Of course, this will not help eliminate excess fat, but your arms will look better.
How To Do An Arm Workout
You should train 2-3 times a week and have a rest at least 48 hours between workouts to let your muscles recover.
Choose several exercises and include them in your program. In each training session, try to change some movements to pump all the muscle fibers and accelerate progress. You can check out our blog Big Arms Workout for a perfect arm workout.
Below we offer you 25 effective arm exercises with dumbbells and bodyweight that will help you lose weight and tone your muscles.
Breeding Dumbbells To The Side
This arm exercise isolates the middle delts, strengthening them and making them more voluminous. The legs and back act as stabilizers, and they get additional load.
You should stand up straight and hold dumbbells in your hands. The upper limbs should be slightly bent, eliminating excessive elbow joint stress. Gently lift the dumbbells to the sides, feeling the tension in your shoulders.
Overhead Dumbbell Triceps Extension
This exercise helps concentrate the triceps load, making the muscle stronger. It helps to get rid of the fat layer in the back of the arms, which is an actual problem for many girls. The exercise is considered one of the most effective for working out the triceps, be sure to include it in your arm workout at home.
Hold the dumbbell with both hands, and raise it above your head until your arms are stretched straight. Slowly lower the weights back behind your head.
Dumbbell Overhead Press
This exercise helps to actively load both the middle and front delts. With the help of a dumbbell press, you can get toned and rounded shoulders.
Stand with your feet shoulder-width apart. Grab a pair of dumbbells and hold them at shoulder height. Lift the dumbbells overhead, then lower them slowly to the starting position and start the next rep.
Supinated Bicep Curls
One of the best exercises for the biceps, and its main advantage is the effect it has on the flexor muscles.
Grab dumbbells and lower your arms along your body. Curl the dumbbells upwards so that they are at shoulder level. Rely solely on the strength of the biceps by keeping your back straight. Slowly lower the dumbbells to the starting position.
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Dumbbell Breeding To The Side
This exercise activates all the shoulder muscles making them stronger and more voluminous. The front delts get the main load.
Lift the dumbbells and straighten your arms in front of you. Dumbbells must be held parallel to each other. Spread your arms out to your sides, getting a T-shaped position. Do not fully straighten your arms.
Dumbbell Upright Row
Besides the arm muscles, this exercise targets both the shoulders and the trapezius muscles. It helps to strengthen the shoulders and upper back, which is especially important for people who lead a sedentary lifestyle.
Keep your elbows straight up. Grab a pair of dumbbells and lift them vertically in front of you until they reach shoulder height. After a short pause, slowly get back to the starting position and then proceed to the next rep.
Bench Pushups
Exercise is suitable for all those who have not mastered the technique of pushups from the floor. It is good not only for the triceps but also for the lower part of the pectoral muscles.
The technique of the exercise is similar to regular pushups. In this case, the palms rest on a bench or chair (you can even use a sofa), and the body is at an angle.
Plank With An Arm Raise
This is a good workout for weight loss and strengthening the whole body. The lower back and core muscles act as support, being in tension during the workout.
The exercise is done in the classic plank position on the elbows. Raise your right arm up and out in front of you, hold on and then bring it back. Do the same with the left hand.
Arm Curl
Such exercises help to work out the muscles of the shoulders, especially the back delts. This is a perfect exercise for straight posture.
Lie on your stomach on a mat and lift your upper body slightly. Stretch your arms in front of you, and then begin to pull your arms back. Repeat several times.
Plank Shoulder Taps
The exercise helps to tighten your arms and stomach. The main load goes to the chest muscles, triceps, delts, and abs. Exercise stimulates metabolic processes and improves digestion.
Start in a plank position, with your feet hip-width apart. Touch your left shoulder with your right hand and return to the plank position. Then, touch your right shoulder with your left hand and do the reps until the set is complete.
Front Dumbbell Raise
The exercise loads the front and middle delts. Stand with your feet about shoulder-width apart. Slowly raise your arms until they are parallel to the floor. The arms are straightened, but not completely. When you reach the maximum tension, make a short pause and get back to the starting position. Repeat several times.
Dumbbell Bent-Over Raise
Although this exercise is more focused on the triceps, the whole body will be under tension with proper technique.
Stand straight with your feet shoulder-width apart and lean. Keep your back straight and bend your knees and elbows with dumbbells at your chest level. Then, slowly straighten your elbows, so they become parallel to the floor. Repeat several times.
Bent-Over Dumbbell Triceps Extension
The posterior delt is a very important muscle, and the exercise helps to work out and strengthen it.
Take the dumbbells and bend over almost 90 degrees. Raise your head slightly.
Hold a dumbbell in each hand with palms facing each other. Extend your arms upward to lift the dumbbells. Repeat several times.
Hammer Curl
The exercise targets the biceps and forearms.
Use a neutral grip with your palms facing each other during the exercise. Raise the dumbbells to the shoulder level, and then slowly lower down by focusing on the biceps. During the exercise, try to keep your elbows still and not move them.
Parallel Dumbbell Press
This is the number one exercise for building deltoids. The muscles become stronger, more voluminous, and more resilient.
Take the dumbbells keeping them at shoulder level. Lift the dumbbells over your head and then lower them back to your shoulders. Repeat the exercise several times.
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Reverse Pushups
Reverse pushups help to strengthen the triceps and tighten the back of the arms.
Put your hands on the edge of the chair or bench and your feet on your heels. Tighten your abs and start lowering yourself down until your arms are bent to 90 degrees. Then get back to the start position with an effort.
Dumbbell Plank Row
The exercise helps to build the posterior delt, trapezium, chest, biceps, abs, and even legs. Throughout the workout, the whole body is in tension, which significantly stimulates fat-burning processes.
In this exercise, you should come into a plank position with a dumbbell in each hand. Make sure your back is straight. Row one arm up on an exhale. Repeat the row movement, alternating arms without losing the stability of your plank.
The Dumbbell Pullover
The pullover is an effective upper body exercise, and it helps to work out the hands and is suitable for strengthening the muscles of the back and pectoral muscles.
Resting your upper back on a mat. Bend your legs and stretch your arms with dumbbells over you. Start moving your arms back and forward while bringing your hands to the floor. Return to the starting position. Do 10-15 reps.
Arm Circle Plank
The exercise helps strengthen the shoulder joint and shoulder muscles and improve your posture. It helps to increase metabolism and learn how to better control the balance of the body.
Come into the standard plank position with your palms on the floor. Reach your left arm back and then circle it overhead, bringing your palm back to the floor. Repeat on the other side
Butterfly
The exercise helps to build your front and posterior deltoids intensively, which allows you to strengthen your shoulders.
Lie in a prone position, stretch your arms out in front of you and lift them off the floor. Start moving your arms across your sides to your hips, doing short pauses at peak points. Repeat 10-12 times.
Concentration Bicep Curl
This is an exercise that works only on elbow joints. So don’t move the rest of your body.
Sit on a bench, and take a dumbbell in your hand. Slowly curl the weight up, only moving your forearms. Pause for a while at the top of the move, then slowly lower the weight back to the start. Do all your reps on one arm, then switch to the other.
Incline Dumbbell Curls
Sit down against an incline bench with dumbbells in your hands, keeping your back straight. You’re your arms freely down, then lift each dumbbell, palms up, toward your shoulders. Slowly lower the dumbbell back down to your starting position.
Overhead Triceps Extensions
Stand up straight with feet shoulder-width apart, hold a dumbbell with both hands and lift it above your head. Lift it until your arms are fully extended with palms facing the roof. Bend your elbows and lower the dumbbell. Lift the dumbbell back and repeat.
Overhead Triceps Extensions
Stand up straight with feet shoulder-width apart, hold a dumbbell with both hands and lift it above your head. Lift it until your arms are fully extended with palms facing the roof. Bend your elbows and lower the dumbbell. Lift the dumbbell back and repeat.
Reverse Pull-Ups
Any pull-up pumps the biceps, but turning your hands with your palms towards you will have maximum tension.
Grasp the horizontal bar with a reverse grip. Keeping your body straight, pull yourself towards the bar until your chin is over the bar. Hold and squeeze your arm and back muscles. Get back to the start position. Repeat.
Pushups with Parallel Bar dips
Jump onto the bars, lower your shoulders and stretch your body. Bend your elbows and lower yourself until your shoulders are parallel to the floor. Push yourself back and repeat.
Perform the movement smoothly, without swinging. As you get stronger, take the pushups deeper so that your chest goes below the top of the parallels.
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