Get toned arms and shoulders at home with the best dumbbell exercises. No fancy machines needed – just follow our effective workout routine!
We have great news for you if toned arms and shoulders are on your “must have” list. You don’t need a fancy biceps curl machine to get toned arms; you can do it at home with very little equipment.
“To get a great arm workout at home, just grab a set of dumbbells, weighted items or a set of resistance bands,” advises Openfit Live trainer Katie Mumford. You can even use just your own body weight.
To get you started, here are a few arm exercises. To speed up your results, add some of these exercises to your next upper body workout.
Dumbbell Shoulder Press
The chest press with dumbbells is an exercise designed to improve the condition of the chest muscles, to help regulate the lower body exercises and, above all, to combat the sloppiness that the arms often suffer from, often the great marginalized of exercise routines.
Dumbbell exercises for flabby arms should focus on working both the front and back muscles of the limb, which this routine achieves. You can even perform repetitions using the bench press as a base to make your arms gain more muscle mass, although it is advisable to adapt the intensity of the exercise to each user.
Dumbbell Side Lifts
Target: Shoulders
Hold a pair of dumbbells at arm’s length, palms in, and stand with feet hip width apart. This is your starting point.
Raise your arms to your sides until they reach shoulder height, keeping your core strong, your back flat, and your chest up.
Pause briefly before returning dumbbells to starting position.
Front Bar Lift
Hold one pair of dumbbells at arm’s length, palms in, and stand with feet hip width apart. This is the starting position. Raise your arms in front of you until they reach shoulder height, keeping your core tight, your back flat, and your chest up.
Pause before returning weights to starting position.
Dumbbell Kickback
This movement isolates the triceps and helps to build strength and definition in the back of the arms. To perform a dumbbell kickback, you need to hold a dumbbell in each hand, bend forward at the waist, and then extend your arms back behind you while keeping your elbows close to your body.
Skull Crusher with Dumbbells
Target: Triceps
With feet flat on floor or bench, hold a pair of dumbbells straight above chest, palms facing each other. This is your starting point.
Bend your elbows and drop the dumbbells to the sides of your head using only your forearms.
Return to starting position by pausing and then reversing the motion.
Keep reading: 9 Thigh Gap Exercises That Will Tone Your Legs Like Crazy
