It is 2025, and maybe this year you want to have the biggest arms in the gym, or on the beach… in either case, we got you covered. There are plenty of simple yet super effective exercises you can do to have an amazing dumbbell arm workout and grow some serious muscle in 2025.
This guide will go over the 18 best dumbbell arm exercises. From the triceps & biceps to the shoulders and even the wrists, we will explain how you can get juiced up arms using only a set of dumbbells.
Each move targets specific arm muscles to help you tone, strengthen, and feel amazing. We’ll also give you step-by-step instructions to get the most out of your arm workout routine. Let’s go!
The Benefits of Using Dumbbells for Arm Workouts
Dumbbells are used in almost any workout routine, and for good reason. When it comes to strengthening and toning your arms, they’re incredibly effective and versatile.
Before going over the best exercises you can do for your arms with dumbbells, let’s go over the specific benefits of using dumbbells for arm workouts.
Targeted Muscle Engagement
Dumbbell arm exercises allow you to work specific muscles with precision.
Whether you’re isolating your biceps, triceps, or forearm muscles, dumbbells help you activate these areas effectively without including too many outside muscle groups.
Unlike machines, which can guide the motion for you, dumbbells force your muscles to stabilize and control the movement. This leads to a deeper and more complete workout for the arm muscles.
For example, a dumbbell bicep curl works not just the biceps brachii but also the brachialis muscle. Similarly, dumbbell tricep kickbacks target the long head of the triceps for better definition.
Enhanced Range of Motion
My favorite part about dumbbells is that they provide a much greater range of motion compared to machines or fixed barbells.
This means you can stretch and contract your muscles more fully, which is essential for building muscle mass and toning your arms.
This is why I love exercises like the incline dumbbell curl, because you can let your biceps stretch further at the bottom of the movement, which has been scientifically proven to increase hypertrophy.
Balanced Muscle Development
Using dumbbells helps correct muscle imbalances. If your left arm is weaker than your right arm (or vice versa), you can work each arm independently.
Symmetry and balance is what makes world-class bodybuilders look so great. If you have this in your arms, you will look much better, but also avoid injuries caused by imbalances.
Improved Stability and Coordination
When performing dumbbell exercises, your stabilizer muscles (like those around your shoulder blades and upper chest) have to work harder to control the weight.
This not only strengthens those smaller muscles but also improves your coordination and balance.
Accessibility and Convenience
Dumbbells are compact, easy to store, and don’t require much space, making them ideal for home workouts.
A dumbbell arm workout doesn’t need a lot of equipment or a fancy gym.
I have set of adjustable dumbbells at home, and anytime I want to get a quick arm pump in, I can do most of the best arm exercises right in my living room.
Safe and Joint-Friendly
When used correctly, dumbbells can be gentler on your joints compared to machines or barbells. The natural motion of dumbbell exercises allows your wrists, elbows, and shoulders to move in a way that feels comfortable.
The 18 Best Dumbbell Arm Exercises
Bicep Exercises
1. Dumbbell Curl
The dumbbell curl is the classic bicep exercise to target the biceps brachii. It’s simple, and great for building size and strength in your upper arms while improving overall arm definition.
How to:
- Stand with your feet shoulder width apart, holding a dumbbell in each hand with your palms facing forward.
- Keep your upper arms stationary and curl the dumbbells upward by bending your elbows.
- Squeeze both your biceps at the top, then slowly lower the weights back to the starting position.
2. Hammer Dumbbell Curl
The hammer dumbbell curl focuses on the brachialis muscle, which sits under your biceps.
This muscle is lesser-known, so many gym-goers don’t hit it enough. The hammer curl can help create fuller, thicker upper arms and add a balanced look to your overall upper body.
How to:
- Hold a dumbbell in each hand with your palms facing inward (neutral grip).
- Stand with your feet hip width apart and elbows close to your sides.
- Curl the weights toward your shoulders, keeping your upper arms stationary, and slowly lower them back down.
3. Incline Dumbbell Curl
My personal favorite bicep exercise, the incline dumbbell curl really stretches the biceps brachii more than a standard curl, leading to better muscle engagement and growth.
It’s perfect for targeting the long head of the biceps, making your upper arms look longer and more defined. Make sure to completely stretch the bicep muscle, and control the eccentric part of the movement.
How to:
- Sit on an incline bench with your feet flat and a dumbbell in each hand.
- Let your arms hang straight down, palms facing forward.
- Curl the weights up, squeezing your biceps, and slowly lower them.
4. Zottman Curl
The Zottman curl combines a standard curl and a reverse curl, working both the biceps and the forearm muscles.
This exercise is ideal for improving grip strength while simultaneously building stronger biceps.
How to:
- Start in the same position as a regular curl with your palms facing forward.
- Curl the weights up, then rotate your wrists so your palms face down before slowly lowering them.
5. Single-Arm Dumbbell Preacher Curl
Another one of my personal favorites, the single-arm dumbbell preacher curl completely isolates the biceps brachii, which puts the maximum tension on the muscle for growth.
It is also a fantastic choice for correcting imbalances between your arms since it isolates each arm independently. Go light and control the weight here.
How to:
- Sit on a bench and rest your right upper arm on a preacher pad (or your thigh).
- Hold the dumbbell with your right arm fully extended, palm facing up.
- Curl the dumbbell up and slowly lower it. Repeat with your left arm.
6. Concentration Curl
One of Arnold’s all time favorite arm workouts, the concentration curl emphasizes peak bicep strength and definition by focusing on one arm at a time.
This exercise is a go-to for building the iconic “bicep peak” that gives your arms a really nice asthetic.
How to:
- Sit on a bench with your feet shoulder width apart.
- Hold a dumbbell in your right hand, resting your elbow on the inside of your right thigh.
- Curl the dumbbell up, keeping your upper arms stationary, and slowly lower it.
7. Lying Dumbbell Curl
The lying dumbbell curls eliminate momentum by keeping you in a fixed position, forcing your biceps to do all the work.
This is an amazing exercise, but be ready for the level of difficulty here. Even with 10 pound dumbbells, the complete stretch of the bicep is going to make this curling motion really difficult.
The lying dumbbell curls are great at targeting both the biceps brachii and brachialis, so they cover all bases in terms of bicep development.
How to:
- Lie on a bench with a dumbbell in each hand, arms fully extended.
- Keep your upper arms stationary as you curl the dumbbells toward your shoulders.
- Slowly lower the weights back to the starting position.
Tricep Exercises
Now on to the 6 best dumbbell tricep workouts you can do to build muscle in your triceps.
8. Overhead Dumbbell Tricep Extension
The overhead dumbbell tricep extension is a very simple tricep exercise that targets the long head of the triceps.
This is great for building strength and size in the back of your arms, but make sure you watch your form here, as injuries can happen if you flare your elbows out too wide.
How to:
- Stand with your feet shoulder width apart, holding one dumbbell overhead with both hands.
- Bend your elbows and lower the weight behind your head.
- Push the dumbbell upwards until your arms are fully extended.
9. Dumbbell Skull Crushers
One of the best tricep exercises there is, the dumbbell skull crushers are designed to isolate the triceps, focusing on the long and lateral heads.
This exercise can be done with lighter weights, but with controlled movement, they will add a ton of size and definition to the back of your arms.
How to:
- Lie on a bench, holding a dumbbell in each hand.
- Extend your arms straight up, then bend your elbows to bring the dumbbells toward your head.
- Push the weights back to the starting position.
10. Dumbbell Kickbacks
My favorite dumbbell tricep exercise, dumbbell kickbacks are a simple yet effective way to feel the tension in the tricep muscle, and know that you are effectively building muscle.
Kickbacks are also great for toning and defining the smaller muscles in the back of your arms, giving them a leaner and more sculpted look.
How to:
- Hold a dumbbell in each hand and hinge at the hips with your knees slightly bent.
- Keep your elbows close to your upper body and extend your arms backward.
- Slowly lower the weights back to the starting position.
11. Dumbbell Close-Grip Press
The dumbbell close-grip press combines a chest and tricep workout, making it one of the best dumbbell exercises for building overall upper body strength.
It will activate the upper chest, but if you keep the dumbbells as close together as you can, you will get a great tricep pump.
How to:
- Lie on a bench holding a dumbbell in each hand, palms facing inward.
- Press the weights upward, keeping them close together, then lower them back down.
12. Single-Arm Dumbbell Tricep Extension
The single-arm dumbbell tricep extension is a great variation to isolate each tricep and focus on building balanced arms.
I also find these a bit better than the two arm extension, because I can really focus on the form with each arm, and use my free hand to hold my arm in the right place.
How to:
- Hold a dumbbell in your right hand and extend it overhead.
- Bend your elbow to lower the dumbbell behind your head, then extend your arm upwards.
- Repeat with your left arm.
13. Deficit Pushups on Dumbbells
Deficit pushups on dumbbells are an exercise that will help you increase your range of motion and activate your triceps.
This is another compound exercise that is great for the chest and shoulders as well. If you can do a lot of push ups easily, try these! They are more difficult but you will really feel your muscles stretching.
How to:
- Place two dumbbells shoulder width apart on the ground.
- Grip the dumbbells and lower your chest between them, making sure you don’t have your knees bent
- Push back up, engaging your triceps muscles and chest.
Forearm Exercises
14. Wrist Curls
Wrist curls are a go-to exercise for isolating the forearm flexors. They will improve your grip strength and forearm size, which is great for functional strength.
Having bigger forearms will naturally make your arms look a lot bigger too, so don’t skip out on these.
How to:
- Sit on a bench and hold a dumbbell in each hand with your palms facing up, with a slight bend in your knees.
- Rest your forearms on your thighs and let your wrists hang over the edge.
- Curl the weights upward using only your wrists and slowly lower them.
15. Reverse Wrist Curls
Reverse wrist curls target the extensor muscles on the top of your forearms, helping to balance grip strength and prevent overtraining one side. With these, you should feel a real burn once you get further in each set.
These are great for building balanced and strong forearms. Combine these with regular wrist curls and you will be good to go.
How to:
- Use the same setup as wrist curls, but hold the dumbbells with your palms facing down.
- Curl the weights upward and slowly lower them to target your forearm muscles.
Shoulder Exercises
16. Dumbbell Lateral Raise
Dumbbell lateral raises are the single best dumbbell shoulder workout you can do to make your arms look bigger. They are the best exercise for the middle deltoids, which are on the sides of your shoulders.
While shoulder presses are the best for overall shoulder development, lateral raises will create wider, more defined shoulders. This will give you a broader look and will make your whole arm look a lot bigger.
Make sure to start light and control the eccentric part of the movement with these.
How to:
- Stand with your feet shoulder width apart, holding a dumbbell in each hand with your arms straight at your sides.
- Lift the dumbbells outward until they reach shoulder height, then slowly lower them.
17. Dumbbell Shoulder Press
The dumbbell shoulder press is the best shoulder exercise for overall shoulder muscle growth. This exercise also targets the triceps and the upper chest, making it a solid compound movement that should be in any gym routine.
How to:
- Sit or stand with your feet hip width apart, holding a dumbbell in each hand at shoulder height.
- Press the dumbbells overhead until your arms are fully extended, then lower them back down.
18. Dumbbell Front Raise
The dumbbell front raise isolates the front deltoids, building definition in the front of your arms. These are a great exercise to help build a strong appearance to the shoulders and arms. If you have strong front delts, it will make your biceps look bigger as well.
How to:
- Hold a dumbbell in each hand with your palms facing your thighs.
- Lift the weights to shoulder height in front of you, keeping your arms straight, then slowly lower them.
Example Dumbbell Arm Workouts
Here are three example arm workouts using dumbbells.
Each one targets different fitness goals—toning, building strength, or improving endurance.
Adjust the weight based on your fitness level, and remember to always warm up before lifting the working weight!
1. Arm Toning Workout
This workout focuses on lighter weights with higher reps to tone your arms and improve muscle endurance.
- Dumbbell Bicep Curl: 12-15 reps, 3 sets
- Hammer Dumbbell Curl: 12-15 reps, 3 sets
- Dumbbell Kickbacks: 12-15 reps, 3 sets
- Dumbbell Lateral Raise: 12-15 reps, 3 sets
- Rest: 30 seconds between sets
2. Strength-Building Arm Workout
This routine uses heavier weights to increase arm strength and muscle mass.
- Incline Dumbbell Curl: 8-10 reps, 4 sets
- Overhead Dumbbell Tricep Extension: 8-10 reps, 4 sets
- Dumbbell Skull Crushers: 8-10 reps, 4 sets
- Dumbbell Shoulder Press: 8-10 reps, 4 sets
- Rest: 60-90 seconds between sets
3. Functional Strength and Endurance Arm Workout
Designed to improve overall upper body strength, grip, and endurance.
- Zottman Curl: 10-12 reps, 3 sets
- Deficit Pushups on Dumbbells: 10-12 reps, 3 sets
- Hex Dumbbell Hold: Hold for 20-30 seconds, 3 sets
- Dumbbell Front Raise: 10-12 reps, 3 sets
- Rest: 45-60 seconds between sets
Tips for a Successful Dumbbell Arm Workout
- Start Light: Use lighter weights if you’re new to arm exercises.
- Control the eccentric: Controlling the eccentric (lowering) portion of each exercise will make them much, much more effective, and help you grow your arms a lot faster. You will have to lower the weight, but your gains will rapidly increase.
- Perfect Your Form: Focus on controlled movements to engage the right muscles and make sure you are not using momentum to lift the weight. Isolate the targeted muscle!
- Don’t Skip Rest Days: Allow time for your arm muscles to recover and grow. As much as we all want to, you can’t (shouldn’t) hit arms everyday.
- Warm Up and Cool Down: Stretch your upper body and warm-up the shoulder blades to prevent injury.
Wrap-Up
No matter your goals, these dumbbell arm exercises have everything you need to build stronger, more defined arms in 2025.
Whether you’re aiming for the biggest arms in the gym or just want to feel more confident in a sleeveless shirt, a consistent dumbbell arm workout will get you there.
Pick any of these 18 exercises, make a blended workout that targets your biceps, triceps, shoulders, and forearms, and you will start to see growth in muscle size and strength in your arms within a few workouts.
With dumbbells, you can create a workout routine that fits your goals, your space, and your lifestyle.
Remember to focus on proper form, and stay consistent. These two things are necessary to make huge gains in 2025.
So, ready to pick up those dumbbells and get started? Let’s go!
