Today we’re focusing on dumbbell exercises for arms that tighten, tone, and boost strength.  If your arms make you feel self-conscious this is for you!

Lots of ladies I’ve been working with lately have been saying how insecure they feel about their arms.

If your arms feel more flabby than fit, you’re in luck!

Arms are one of the easiest body parts to exercise and seem to get tight and tone faster compared to other muscle groups.

This dumbbell arm exercises I’m sharing are among the best moves to get tighter, toned arms ASAP.  When put all together they make a quick, fat-burning arm workout that works for beginners and advanced exercisers alike.

 

Dumbbell Exercises for Arms that Tighten, Tone, and boost Strength

 

 

This workout routine uses dumbbells so you can do it at home or at the gym.  It takes approx. 20 minutes, burns fat, tones arms, and helps make you feel like the rockstar you are.

Ready to rock?  Let’s do this!

 

Trainer Christina Carlyle doing 8 arm exercises with dumbbells

Pin this workout to Pinterest so you can do it whenever you want.

 

How to do the Arm Exercises

 

  • First, warm up with some light cardio (think running in place, walking on a treadmill for 5 mins).
  • Do each exercise 15 times, to complete one round – or set.
  • Choose a weight that’s heavy enough so you ‘feel the burn’ by the 15th rep.  5 pounds is a good place to start.  If it’s too easy, bump it up a few pounds.  Too hard?  Try 3 pounders until you get stronger.
  • Try to jump from exercise to exercise without taking a break…  This helps keep your heart rate up so you’ll burn more fat.  But take a break if you need one.
  • Do 3 full sets of all 8 exercises to complete the workout.
  • To get definition to pop faster, follow a fat-burning meal plan.  If you want to slim down ASAP, use my Reset Cleanse.

 

Arm Exercises with Dumbbells

goal post press dumbbell exercise being done by trainer Christina Carlyle

GOAL POST PRESS

Stand up straight holding dumbbells up and out to the side at shoulder height.  Bend your arms at a 90-degree angle so your knuckles are facing the sky.  This is your start position.  Exhale and squeeze your arms together in front of you. Inhale and reverse the movement, returning to the start position, to complete one rep.

 

Hammer Curl dumbbell exercise being done by trainer Christina Carlyle

HAMMER CURLS

Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.

 

Tricep Kickback dumbbell arm Exercise being done by trainer Christina Carlyle

TRICEP KICKBACKS

Stand holding dumbbells. Bend your arms, then over slightly, with a neutral back. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.

Upright row dumbbell arm exercise being done by trainer Christina Carlyle

UPRIGHT ROWS

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

Side Curl dumbbell arm Exercise being done by trainer Christina Carlyle

SIDE CURLS

Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.

Bicep Curl Exercise being done by trainer Christina Carlyle

BICEP CURLS

Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.

Scarecrow Extension Dumbbell Exercise being done by trainer Christina Carlyle

SCARECROW EXTENSIONS

Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. This is your start position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Lower the weights back to the start position, to complete one rep.

Tricep Kickback Dumbbell Exercise being done by trainer Christina Carlyle

TRICEP KICKBACKS

Stand holding dumbbells. Bend over slightly with your arms bent, with a neutral spine. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.

 

Woo!  That’s it!

Did you feel the burn?  Let me know in the comments.

Your Coach and Biggest Cheerleader

xxoo

 

PS.  If you liked this workout, you’ll love my workout programs.  Take this quiz to find the perfect workout program for you.