The 8 Exercises That Can Help You Pump Up Flabby Arms

Discover the top dumbbell exercises for arms at home for beginners. Say goodbye to flabby arms and hello to toned, strong muscles!

Every woman dreams of an ideal body. Beautiful arms are no less important and attractive part of a woman’s body than her legs or a slim waist. Unaesthetic shape of arms can spoil the whole impression of a beautiful figure.

Dumbbell exercises for arms allow you to better train the muscles of your flabby arms and back. Instead of dumbbells, you can use water bottles or other weighty objects. The important thing is that you feel comfortable holding them. Remember that light dumbbells combined with many repetitions help to tone and lean the muscles, while heavy dumbbells strengthen the muscles.

Hiit Workout has prepared a series of exercises for tight arms. If you do them at least 3 times a week, you’ll see results pretty quickly.

Best Dumbbell Exercises For Arms At Home For Beginners

1. Shoulder press

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  • Take a dumbbell in each hand. Stand straight and place your feet shoulder-width apart. Lift up your bent arms. Dumbbells should be located at the level of your ears, and your hands should face forward.
  • Take a deep inhale. As you exhale, lift your arms up, straightening your elbows. Hold this position for several seconds.
  • After that, inhale and lower your hands back to ear level.

💪 Do 30 reps.

2. Overhead press

Hiit workout

  • Take one dumbbell with 2 hands. If it’s not heavy enough, you can use both dumbbells at once. Lift the weight over your head, and inhale. Be careful: hold them tight so that you don’t drop them.
  • As you exhale, bend your arms at the elbows by lowering the dumbbell behind your back. Hold this position for several seconds.
  • Straighten your arms once again, taking a deep inhale. Now the dumbbells will need to go back to the position over your head.

💪 Do 20 reps.

3. Curl raise

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  • Stand straight, and put your feet shoulder-width apart. Take a dumbbell into each hand, turn your hands so that your palms face forward. Slightly bend your elbows. Draw air into your lungs.
  • As you exhale, bend your arms at the elbows, raising the dumbbells to your shoulders. Hold this position for several seconds. Your back should remain motionless.
  • Exhale and lower your arms back to their initial position.

💪 Do 30 reps.

4. Reverse push-ups

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  • Sit on a bench or any other furniture item that it will be convenient to hold and lean on. Place your hands on opposite sides of you.
  • Lean on them and slide forward from the bench. Now you have 4 points of support: your heels and your hands. If you find it hard to keep your body in this position, you can bend your legs at your knees.
  • As you exhale, start lowering to the floor. The lowest point will be the one where your elbows are at a right angle and your back is parallel to the bench. Make sure your shoulders don’t rise above your ears.
  • Inhale and raise your torso, straightening the elbows. Return to the initial position.

💪 Do 15 reps.

5. Reverse raise

Hiit workout

  • Position yourself on a workout bench putting all of your weight on the knee and the hand on one side of your body. The other leg should be standing firmly on the floor. Your torso should be bent forward, parallel to the floor, the free arm with the dumbbell should be bent at the elbow. Take a deep inhale.
  • As you exhale, unbend your elbow and extend your hand behind your back. Hold this position for several seconds. You should feel how tense your triceps are.
  • Lower your arm as you inhale, returning back to the initial position.

💪 Do 20 reps for each arm.

6. Side raises

Hiit workout

  1. Stand straight, bend your knees. Place your feet shoulder-width apart, place your arms, holding dumbbells, along your body. Turn your hands inward. Inhale.
  2. Exhale and extend your arms straight out to the sides, lifting them to the level of your shoulders. Hold this position for several seconds. Make sure your hands don’t go any higher.
  3. Lower your arms, taking a deep inhale.

💪 Do 30 reps.

7. “Superman”

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  1. Put a mat on the floor. Lie on it with your belly down. Stretch your arms and legs. Relax your neck. Take a deep inhale.
  2. As you exhale, simultaneously lift your arms, head, and legs. You will look like Superman who is flying somewhere to do his heroic deeds. Hold this position for 5 seconds.
  3. As you inhale, lower back to the floor and relax.

💪 Do 10 reps.

8. Rowing

Hiit workout

  1. Stand straight with your feet shoulder-width apart and knees slightly bent. Lower your hands with dumbbells in front of you, turning your hands inward. Take a deep breath.
  2. As you exhale, raise your arms up along your body, bending them at the elbows. The elbows should be just above shoulder level. Lock this position and hold it for a few seconds.
  3. Take an inhale and lower your arms, relaxing them.

💪 Do 30 reps.

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