Skip to content

The Top 4 Dumbbell Exercises for Sleek, Visibly Toned Arms

Light dumbbells take the strength and sculpt of your arms to the next level.
FACT CHECKED BY Alexa Mellardo

With spring in the air, you're probably excited to wear your short sleeve and sleeveless tops that have been collecting dust in your closet all winter long. The only problem? You're feeling less than enthusiastic about the muscle tone of your arms. Don't worry—I've got you covered! As a trainer, sculpted arms are a popular ask among my clients, which is why I have many workouts dedicated to just that. Grab your dumbbells, and get ready for my top four dumbbell exercises for toned arms.

While I love bodyweight training, I've found that adding light dumbbells takes the strength and sculpt of your arms to the next level. Why? You need to challenge your muscles in order to burn fat and grow muscle. This is why I've put together my top arm dumbbell exercises to get you tight, toned arms just in time for the warm weather!

For each exercise, I recommend using four or five-pound weights and wrapping your hands tightly around them. Read on to learn more, and next, don't miss The 10-Minute Arms Workout for a Slim & Toned Look.

Overhead Deltoid Press

overhead deltoid press exercise
Jacquie Smith

To start, stand with your tummy tight and your knees bent. Place your arms up in a goal post position—elbows bent, palms facing out, and elbows slightly below your shoulders. Extend your hands over your head with straight arms. Your hands should be slightly in front of your face before bringing your arms back down to the starting position.

Overhead Tricep Extension

overhead tricep extension exercise with dumbbells

Staying in the same standing position, bring your weights together over your head, and bend your elbows, hiding the weights behind your head. Then, straighten your arms toward the sky to activate your triceps before lowering your hands back down behind your head to complete one rep. The key is keep those weights behind your head the entire time.

The 5 Best At-Home Arm Exercises for Flabby Triceps, Trainer Says

Bicep Curl

personal trainer demonstrating bicep curls

Now, bring your arms down, lock your elbows into your sides, and flip your palms to face upward. Lower your hands down to your thighs, and curl your weights up toward your shoulders. Lower your hands back down to complete one rep.

Looking for more inspiration? Check out this FREE 15-Minute Lower-Body Strength Workout.

Rhomboid Row

rhomboid row dumbbell exercises for toned arms
Jacquie Smith

Lastly, hinge forward at a 45-degree angle, and activate the core with your knees bent. Bring your hands out in front of you, making a big circle with your arms like there's a beach ball in between, and bring your gaze up to elongate your neck. Keep your elbows at shoulder height, pull the weights apart, and squeeze your shoulder blades together. Lower down to the starting position to complete one rep.

Complete eight reps and eight pulses of each exercise for two rounds for a scorcher of a workout!

Jacquie Smith
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre/postnatal workouts. Read more about Jacquie
Filed Under