Dumbbell Arm Workout Routines For Biceps, Triceps & Upper Arms

Dumbbell Arm Workout Routines For Biceps, Triceps & Upper Arms

Just last week, I was doing this intense cardio/plyometrics exercise at home. Cardio is usually always the worst for me, but I realized what became worse than my cardio, was my strength, particularly my arm strength. I used to be able to do 20 pushups straight without flinching. Now, doing just four was difficult.

I love having arm strength and I want to be able to rely on myself to carry heavy objects. I want to be able to do pushups without shaking and I want to be strong. And I know you probably prefer to be strong than weak as well.

 

We don’t have to wait until summer to get our arms into strong shape, nor do we need to lift hundreds of pounds in a gym with a certified trainer. All you need is a pair of small to medium-sized, I’d say 5-10 pounds, to do these exercises at home.

Push-Up to Side Plank

  1. Start in high plank.
  2. Do a push-up.
  3. Lift right arm toward the ceiling, rotate torso to the right, and roll onto the outside of the left foot for a side plank.
  4. Return to start, then repeat on the other side for 1 rep.
  5. Do 6 reps.

Bent-Elbow Row

  1. Start in a lunge with the left leg forward, torso hinged forward at a 45-degree angle, holding dumbbells by knees.
  2. Raise dumbbells to sides of chest with elbows wide.
  3. Return to start.
  4. Do 25 reps.

Rotating Overhead Press

  1. Start with dumbbells racked at chest height, palms facing chest.
  2. Press dumbbells straight overhead, opening elbows wide and rotating palms to face forward.
  3. Reverse motion to return to start.
  4. Do 16 reps.

Front and Side Shoulder Raise

  1. Start holding dumbbells by sides, with feet hip-width apart and knees slightly bent.
  2. Raise straight arms forward, palms facing down until they are parallel to the ground.
  3. Return to start.
  4. Raise straight arms out to the sides, palms facing down until they are parallel to the ground.
  5. Return to start.
  6. Do 8-10 reps in each direction.

Triceps Press Back

  1. Start holding dumbbells behind back with straight arms, palms facing backward.
  2. Lift arms straight back as far as is comfortable.
  3. Return to start.
  4. Do 15–25 reps.

Single-Arm Jab

  1. Start in a staggered stance, left foot in front, holding dumbbells in boxing-ready position in front of the chest.
  2. Punch left arm forward, then quickly snap it back to return to start.
  3. Do 25 reps. Switch stance so right foot is in front. Repeat with the right arm.
  4. Do 25 reps on each side.

Biceps Curl to Shoulder Press Combo

  1. Start holding dumbbells by sides, palms facing forward.
  2. Curl dumbbells up to shoulders.
  3. Rotate palms to face forward, opening elbows wide, and press dumbbells overhead.
  4. Reverse movement to return to start.
  5. Do 15-25 reps.

Upright Row

  1. Start holding dumbbells in front of thighs, palms facing thighs.
  2. Drive elbows up to raise dumbbells to the chest.
  3. Return to start.
  4. Do 25 reps.

Triceps Kickback

  1. Start in a lunge with left leg forward, holding dumbbells up next to the chest with palms facing in.
  2. Squeeze triceps to straighten arms.
  3. Return to start.
  4. Do 25 reps.

Rotating Reach

  1. Start holding dumbbells in front of thighs, palms facing forward. Curl them halfway up, so forearms are parallel to the floor to start.
  2. Rotate arms to bring dumbbells out to sides.
  3. Straighten arms to lift dumbbells up to shoulder height, palms still facing up.
  4. Reverse the movement to return to start.
  5. Do 15-20 reps.

Let us know what other dumbbell workouts you’ve done!

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *