Want to feel confident showing off your arms? Follow these easy exercises to create beautifully sculpted arms that you are proud to flaunt. These exercises can be done either in a gym or at home. The only equipment needed is a set of dumbbells and an exercise bench (if available).
Dumbbell Shoulder Press
This is a great exercise to work your shoulders. Sit with your back straight, holding a dumbbell at shoulder height in each hand. Slowly press the dumbbells straight upward until your arms are fully extended. Slowly lower back to the starting position. Repeat.
This is another great shoulder exercise that is a variation of the standard shoulder press. Sit (or stand) with your back straight, holding a dumbbell in each hand at shoulder height. On this exercise, you need to start with your palms facing inward. As you lift the dumbbells straight up, rotate your arms until your palms are facing outward and the point of full arm extension. As you lower back to the starting position, rotate your arms until your palms are facing inward again. Repeat.
We’re still working the shoulders in this exercise. This can either be done with both arms at once or one arm at a time. Stand with dumbbells in your hands down at your sides. Slowly lift the dumbbells straight out from your sides until your arms are in the “T” position. Lower the dumbbells back down to your sides. Repeat.
This exercise is similar to the lateral raise, except this time you will be lifting the weights straight out in front of you. Be sure to keep your arms straight through the movement. Start with a dumbbell in each hand with your arms down at your sides. Lift the dumbbells straight out in front, then return to the starting position. Repeat.
This exercise can either be performed while seated, or you stand while bent at the waist. While bent over, be sure to keep your back straight. Hold a dumbbell in each had straight down in front of you. Your palms should be facing. Slowly separate your palms, and lift the weights straight out and up. Be sure to keep your arms straight through the movement. Lower to the starting position, then repeat.
Dumbbell Bicep Curl
No arm workout is complete without the bicep curl. Start with a dumbbell in each hand with your arms down at your sides. With palms facing out, bend your arms at the elbow and lift the weights toward your shoulders. Return to the starting position. Repeat.
This is a variation of the standard dumbbell curl, aimed at working your biceps. Adjust your workout bench to a 45-degree angle or use an exercise ball to lean against to get a 45-degree angle. Start with your arm extended downward with a dumbbell in each hand. With palms facing out, bend your arms at the elbow and lift the weights toward your shoulders. Return to the starting position. Repeat.
This exercise works your biceps. Start by standing with a dumbbell in each hand down at your sides. With your palms facing inward, bend your arms at your elbows and raise the weights toward your shoulders. Return to the starting position, and repeat.
Dumbbell Bench Press
Although this is often used as a chest exercise, it is also a great way to work your biceps. Lie on your back with a dumbbell in each hand close to your chest. Push the dumbbells straight upwards. Slowly lower them back toward your chest, then repeat.
It is time to challenge your biceps. All you need for this exercise is a stable piece of furniture or a workout bench. With your back to the bench, and your legs extended out in front of you, place both palms on the seat of the chair. Slowly lower your backside toward the ground, then press through your palms until your backside lifts back up to chair height. Repeat.
Overhead Triceps Press
Stand with your feet shoulder-width apart. With your up and bent behind your head, hold one dumbbell with both hands right behind your head. Keeping your forearms stable, lift the dumbbell straight up until your arms are fully extended over your head. Return to the starting position, then repeat.
With one hand resting on a bench or chair, bend at the waist (keeping your back straight) and hold a dumbbell in the opposite hand. Keep your upper arm parallel to your body, and bend your elbow at a 90-degree angle. Keeping your upper arm still, lift the weight backward as you straighten your arm. Lower your arm back to a 90-degree angle. Repeat.
Lying Triceps Press
Lie flat on your back with a dumbbell in each hand. Bend your elbows so that your palms are facing toward the ceiling, holding the dumbbells on either side of your head. Keeping your upper arms stable, lift the weights forward so that your arms are fully extended toward the ceiling.
This classic exercise works both your arms and your chest. Get in the pushup position (either on your toes or on your knees). Place your hands shoulder width apart right under your shoulders. Lower your body to the floor, then pushing through your palms, return to the starting position. Repeat.
This exercise is a multi-tasker. You’ll be working your arms, chest, and abs. Start in the push-up position, with your legs stretched straight out, and your weight resting on your toes. Contract your leg muscles in order to keep your body straight throughout the movements. One arm at a time, lower your body to your elbows, then one at a time return to your palms with your arms fully extended. Repeat.