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We all have at least one area on our body that we’re looking to better define. If you’re trying to get more toned arms but you’re not sure how to tackle it, here are a few exercises you can follow that require nothing more than a pair of dumbbells.

7 Dumbbell Exercises for More Toned Arms

1. Rear Delt Fly

This one packs a big punch, working your arms, shoulders, upper back, and core. For an extra kick, pinch your shoulder blades together at the top and pause for a second, before lowering the dumbbells in a controlled manner.

You can perform these standing or sit on a bench.

2. Bicep Curls

We all like to giggle a little whenever someone mentions doing bicep curls. But the truth is that if you want more toned arms, this one’s a no-brainer. And while you might not totally feel it, bicep curls work your triceps a little, too. Bonus!

And speaking of triceps…

3. Overhead Extensions

You can do overhead extensions one arm at a time, or you can hold one dumbbell in both hands to knock out your left and right triceps simultaneously. Think of keeping your elbows tucked in and your core tight, so that the weight of the dumbbell overhead doesn’t make you wobble around.

4. Rows

We love dumbbell rows because there are several ways you can do them, including upright, kneeling, and bent over. Like the rear delt fly, think of squeezing your shoulder blades together at the top.

Also, take care not to “kip” the dumbbell upward, which is when you use momentum instead of strength to lift it. Think of keeping the rest of your body completely still!

5. Strict Press

One of our favourite ways to spice up strict presses is to slow down the negative — meaning the down phase. In other words, press the dumbbells overhead, and then slow down the descent for maybe three to five seconds. This is called tempo training, and the muscle burn is other-worldly.

Side note: You can turn any of these dumbbells exercise into tempo training!

6. Lateral Raises

Lateral raises are great for more toned arms because it takes so little weight to see results. Remember that the goal isn’t to raise your arms up as high as you can. They should stop around shoulder height. Focus on keeping the movement clean and controlled, and this will give you arms of steel.

7. Forward Punches

This one is exactly what it sounds like: punching while holding dumbbells. You’ll likely need to stick with a lighter weight. While this will probably get your heart pumping, keep in mind that cardio isn’t the goal — building strength is! Use your strength to punch, as opposed to momentum/swinging.

Baby steps are key. Aim to incorporate a few of these movements as accessory work alongside your regular programming, and you’ll have more toned arms in no time.

Did you like this blog? Learn more about the benefits of dumbbell training.