14 Dumbbell Exercises For Seriously Toned Arms

You might think that toning down the hands of á la J.Lo or Jennifer Garner requires a gym full of equipment. But you just need to carve out some really strong limbs, that’s a pair of dumbbells and 15 minutes. Screw out below the mix-and-match arm routine two to three times a week for increased strength and some amazing definitions in biceps and triceps.

1. Biceps Curl

Like this: Stand with your feet wide at your hips, holding a pair of dumbbells at your sides. Hands should point forward, back straight, chest straight. Do not move your arms, bend your elbows and roll the weight towards your shoulders. Slowly lower the dumbbells back to the starting position with control. This is one of the reps. Fill in 8 to 12 reps.

2. Curtsy Lunge With Biceps Curl

Like this: Stand with your feet wide in your hips, holding dumbbells in each hand. Take a big step back with your right leg, crossing it behind your left, with your hips facing forward. Bend your knees and lower them down until your right knee almost touches the floor. At the same time, bend your elbows and move the weight towards your shoulders, with your elbows facing down. Pass through your left heel when you come to start. This is one of them. Do 8 to 12 repetitions on one side, then repeat on the other.

3. Upright Row

Stand on your feet with your hips apart, with your arms resting in front of your body and a dumbbell in each hand. Lift the dumbbells by lifting your elbows until they reach chest level. Slowly lower them back down to the waist with control and repeat. This is one rep. Fill in 8 to 12 rep.

4. Rear Delt Fly

Like this: Grab a pair of dumbbells and stand with your feet apart and your knees slightly bent. Tie a hinge on your hips and let your hands hang straight from your shoulders with your hands facing your body. Lift both arms, W-shaped, to the sides and squeeze the shoulders together. Go back to the start. This is one of the reps. Fill in 8 to 12 reps.

5. Triceps Kickback

Like this: Grab a set of dumbbells and stand with your feet apart, with your knees bent. Lean forward slightly, with the dumbbell in each hand and elbows at 90 degrees on the sides. Press the dumbbells backwards and upwards, and while straightening your arms, squeeze the triceps. Go back to the start. This is one of the reps. Fill in 8 to 12 reps.

6. Overhead Triceps Extension

Like this: Grab one dumbbell with both hands and lift the weight over your head, hands straightened out, feet wide in your hips. Holding your upper arms behind your ears and hands at the top of the bar, bend your elbows to slowly lower the weight behind your head. Hold on, then straighten your arms, going back to the start. This is one of the reps. Fill in 8 to 12 reps.

7. Triceps Dips

Like this: Start in a sitting position with dumbbells on both sides of your hips, hands resting on dumbbells and fingers pointing to your toes. Lift your ass about 6 inches from the ground. Keep your hands straight, bend your elbows and lower until your ass hits the ground. Step back up to start. This is one of the reps. Fill in 8 to 12 reps.

8. Plank With Biceps Curl

Like this: Start in the position of the board, with a dumbbell in your hands on the ground, directly under your shoulders. Keep the core and hips stable, slowly bringing the right dumbbell to your right shoulder. Lower it back down with control. Repeat on the other side. This is one of the reps. Fill in 8 to 12 reps.

9. Plié Squat With Curl

Like this: Stand with your feet slightly wider than your shoulders, toes marked at 45 degrees, trunk straight. Hold a set of dumbbells in both hands. Breathe in, bend your knees and drop your hips down, aiming for your thighs to be parallel to the floor, while twisting the dumbbells towards your shoulders and squeezing your biceps on top. Exhale and drive your heels back to the starting position, straightening your arms. This is one rep. Fill in 8 to 12 reps.

10. Dumbbell Floor Press

Like this: Lie down on your back with your knees bent and your feet flat on the ground, about a foot from your ass. Hold the dumbbells in each hand and extend your hands over your shoulders, with your hands facing each other. Control, bend your arms and lower them sideways until the triceps touch the floor (the dumbbells will still be lifted above your wrists). The elbows should form a 45 degree angle with the body. Slowly reverse the movement and go back to the beginning. This is one of the triceps. Fill in 8 to 12 reps.

11. Lying Overhead Triceps Extension

Like this: Lie down on your back with your knees bent and your feet flat on the ground, about a foot from your ass. Hold the dumbbells in each hand and extend your hands over your shoulders, with your hands facing each other. Slowly bend over in your elbows to bring the weights closer to the floor, close to your temples; stop and then slowly bring the weights over your head. This is one of the triceps. Fill in 8 to 12 reps.

12. Single-Arm Dumbbell Floor Press

Like this: Lie down on your back with your knees bent and your feet flat on the ground. Hold the dumbbells in your right hand and extend both hands over your shoulders. Slowly bend your right arm and lower it to the side until your right elbow touches the ground. The elbow should form a 45 degree angle with the body. Turn the motion around and go back to the beginning. This is one of the reps. Make 8 to 10 repetitions on the right side, then repeat on the left side.

14. Alternating Dumbbell Floor Press

Like this: Lie down on your back with your knees bent and your feet flat on the ground. Hold the dumbbells in each hand and extend both hands up over your shoulders with your hands facing each other. Slowly bend your left arm and lower it to the side until your left elbow touches the ground. The upper arm should form a 45 degree angle with your body. Turn the motion around and go back to the beginning. Repeat on the right. That’s one replica. Do 8 to 12 repetitions.