10 Arm Exercises With Weights
Ready to build strong, defined arms — with no gym required? This arm workout with weights pairs smart compound moves with targeted dumbbell arm exercises to hit biceps, triceps, shoulders, chest and back from every angle. It’s a no-repeat, all-standing routine that keeps you moving and focused while still training close to fatigue for real results.
When motivation is low, I grab a pair of dumbbells and do this arm workout with weights. I get the hype around no-repeat workouts – they move fast and keep your brain busy. As a personal trainer, however, I know that muscle is built with consistent stimulus and progressive overload.
This routine splits the difference: you won’t repeat an exact move, but each muscle group gets trained multiple times through complementary patterns, so you still rack up effective volume.
The most effective arm workouts combine compound pushes/pulls (dumbbell row, overhead press) with isolation moves (bicep curl, tricep extension) to hit all of the major muscles in the upper body, including the chest, shoulders, triceps, back and biceps.
While many people focus on upper body training for the aesthetic of toned arms, the benefits extend far beyond appearance. Daily movements like pushing open a heavy door, lifting a child or carrying groceries all rely on your back and arm muscles. Strengthening these areas also plays a key role in maintaining good posture and balance, which can help reduce the risk of falls and injuries over time.
Each exercise in this dumbbell arm workout is performed from a standing position, similar to my popular Standing Lower Body Workout and Standing Ab Circuit. This is an effective, functional and accessible way to train if you can’t or dislike getting up and down from the ground during workouts. That also makes this a great workout for pregnancy and beginners!
Workout Details
This home workout is designed to build upper body strength and muscle definition, without a barbell or fancy gym equipment. Modifications are offered throughout, making this suitable for any fitness level.
I recommend incorporating 1-2 at-home arm workouts into your weekly workout routine, alternated with lower body workouts, full body workouts and rest days.
Workout Equipment
Medium to Heavy Set of Dumbbells. I recommend between 5-25 lbs, depending on your fitness level. I’m using 15-20 lb dumbbells in today’s workout.
Lifting weights is essential for achieving muscle growth and burning body fat (which results in that toned look). If your goal is to improve definition in your arms, reach for heavier weights.
I recommend finding a weight that allows you to perform 8-10 reps of each exercise without dropping to lighter weights. The final 2-3 reps should be challenging, but allow you to maintain proper form.If you don’t have free weights available, try this Resistance Band Arm Workout!
Workout Instructions
Follow along with the guided Upper-Body Workout with Dumbbells, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- Guided Warm-Up and Cool-Down
- 10 Best Arm Exercises with Weights (All Standing)
- Timed Intervals (complete each exercise for 40 seconds of work, followed by 20 seconds of rest)
- Perform Each Exercise x1 Set (no repeats)
Workout Outline
1. Lateral Raise
Targets: The lateral deltoid (also engages the anterior deltoid and posterior deltoid).
How To Do A Lateral Raise
- Stand with your feet shoulder-width apart, with a slight bend in your knees. Hold a dumbbell in each hand at hip level, palms facing in towards each other.
- Engage your core as you lift the dumbbells out to the sides, keeping a slight bend in each elbow. Lift the dumbbells just to shoulder height.
- Slowly lower the dumbbells to the starting position.
2. Front Raise
Targets: Shoulders and upper back; specifically the front and middle heads of the deltoids (shoulders), as well as the trapezius and rhomboids (back).
How To Do A Front Raise
- Stand with your feet hip-width apart, slight bend in your knees. Hold a dumbbell in each hand in front of your hips, palms facing in towards your body.
- Maintain a soft bend in your elbows, then lift the dumbbells straight out in front of your body, raising the weights until they reach shoulder height.
- Slowly and with control, lower the dumbbells to your hips, returning to the starting position.
3. Bicep Curl
Targets: Biceps (the front of the arm), specifically the biceps brachii, brachialis and brachioradialis.
How To Do A Bicep Curl
- Start standing with feet hip-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
- Keeping your elbows locked by your sides, squeeze your bicep muscle to curl the weights up to shoulder height.
- With control, slowly lower the dumbbells down to your thighs, returning to the starting position.
4. Hammer Curl
Targets: The long head of the bicep as well as the brachialis (another muscle in the upper arm located at the elbow joint) and the brachioradialis (a forearm muscle).
How To Do A Hammer Curl
- Stand with your feet shoulder-width apart, core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl grip or neutral grip).
- Squeeze your bicep muscle to curl the weights up to your shoulders. Keep the upper arms stationary as you curl.
- With control, slowly lower the dumbbells back down, returning to starting position.
5. Back Fly
Targets: The posterior deltoids (rear shoulders) and major upper back muscles, including the rhomboids and trapezius.
How To Do A Back Fly
- Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a pair of dumbbells, palms facing in towards each other. Hinge forward at the hips.
- Open your arms and squeeze your shoulder blades together as you raise the dumbbells. Aim to bring the dumbbells just to shoulder height. Range of motion will look slightly different for everyone.
- With control, slowly lower the dumbbells back down, returning to starting position.
6. Reverse Grip Back Row
Targets: Mid-back, latissimus dorsi (lats), trapezius (middle and lower), rhomboids, biceps and forearms.
How To Do A Reverse Grip Back Row
- Stand with your feet hip-width apart and your knees slightly bent.
- Grip a set of dumbbells, palms facing out away from the body.
- Hinge at the hips until your chest is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in).
- Pull the weights back towards your hips, squeezing the shoulder blades together.
- Slowly lower the dumbbells back down to the starting position.
7. Overhead Tricep Extension
Targets: The triceps (back of the arm). This move also engages all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
How To Do A Overhead Tricep Extension
- Start standing with feet shoulder-width apart, back straight, core engaged and knees slightly bent. Hold one dumbbell vertically between your palms overhead.
- Slowly bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell,’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
- Squeeze through the back of your arm as you exhale, pressing the dumbbell overhead, arms fully extended.
8. Tricep Kickback
Targets: Triceps brachii or all three heads of the tricep muscle (the lateral head, medial head and long head).
How To Do A Tricep Kickback
- Start with feet hip-distance apart, slightly bent knees. Hold one dumbbell in each hand at your sides, palms facing in.
- Roll your shoulders down and back, hinge forward at the hips (bent over position) and lock your arms in at a 90-degree angle. Upper arms are in line with ribcage, elbows bent at 90 degrees, weights near hips.
- With control, squeeze the back of your arms to straighten your arms, pressing the dumbbells back towards your hips.
- With control, slowly return the dumbbells to the starting position.
9. Standing Chest Fly
Targets: Upper arms, chest, shoulders, abs and core.
How To Do A Standing Chest Fly
- Stand with your feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your sides, palms facing out away from the body (underhand grip). Shoulder blades pulled down towards your hips.
- Squeeze your chest as you lift your right hand across your body bringing the dumbbell in the right hand parallel to your left shoulder. Think “right pinky finger to left shoulder.” Palm faces up towards the ceiling.
- Keep a soft bend in your elbow as you lower the dumbbell back to starting position with control.
- Repeat on the left arm, alternating arms with each rep.
10. Alternating Dumbbell Punch
Targets: Shoulders, triceps, upper back, mid-back, abs and core muscles.
How To Do An Alternating Dumbbell Punch
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Elbows are bent at 90 degrees and palms are facing in towards each other (hammer grip).
- Alternate punching each dumbbell forward a few inches, then returning to center.
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FAQs
How long does it take to tone arms with weights?
People DM me asking for the best exercises for “toning flabby arms” daily. Although you can’t spot reduce fat, you can build muscle definition by following a progressive overload program. It typically takes about 8-12 weeks of consistent strength training to start seeing more toned arms, though you may feel stronger in as little as 4-6 weeks. “Toning” really means building muscle and reducing body fat for muscle definition to show, so progress depends on factors like your starting point, workout consistency and nutrition (especially protein intake).
Can light dumbbells tone arms?
Light dumbbells can help tone arms, but only if they’re used in a way that challenges your muscles. The key to muscle definition is progressive overload, which is just gradually increasing resistance, reps or intensity over time. If the dumbbells are so light that you can do endless reps without fatigue, you won’t build enough muscle for visible tone. However, when used with higher reps, slower tempos or in combination with bodyweight moves, light weights can still improve endurance, strength and shape. For best results, choose a weight that feels challenging by the last few reps of each set.
What are some beginner arm exercises with weights?
Some of the best beginner arm exercises with dumbbells include bicep curls, hammer curls, overhead presses, lateral raises, tricep kickbacks and overhead tricep extensions. These moves target your biceps, triceps and shoulders, helping build strength and definition. Start with a weight that feels challenging by the last few reps and aim for 2-3 sets of 10-12 reps of each exercise to see steady progress.
How can I prevent injury while doing arm exercises with weights?
To prevent injury while doing arm exercises with weights, focus on proper form, controlled movements, and gradual progression. Start with a manageable weight and only increase once you can complete your sets with good technique. Warm up your muscles before lifting and focus on engaging your core and keeping a stable posture to protect your shoulders and back. Finally, give your muscles time to recover between workouts, since overtraining can increase the risk of injury.
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