13 Best Arm Workouts for Women with Dumbbells

arm workouts for women

While some might think that toning arms requires a full-gym workout, arm workouts with dumbbells will do, especially for women.

Most women are afraid to do arm workouts, as they think they would get massive upper arms at the end of the day.

Working those muscles is important, but they are not easy to build.

Moreover, arm workouts for women with dumbbells are effective in developing firm and symmetric bodies.

While you do not want to focus massively on arm workouts, these moves are beneficial for toning and strengthening muscles.

Dumbbell exercises stimulate the muscles efficiently and build strength.

Let’s focus on the best arm workouts for women with dumbbells below.

1. Biceps Curl

Muscles targeted: upper and lower arm (brachialis and brachioradialis)

How to: 

1. Start in a position holding a dumbbell in each hand.

2. Rest your elbows at your sides. Extend forearms in front of your body.

3. Bend your elbows as your hands reach your chest. Hold the position for a second.

4. Reverse the curl and repeat.


2. Side Raise

Muscles targeted: lateral and interior heads of the deltoid

How to: 

1. Start in a position holding a dumbbell in each hand.

2. Rest your arms at sides and palms facing in.

3. Raise your arms to each side, forming a "T" shape. Breathe as you lift the dumbbells.

4. Hold the "T" position for a second, and bring your arms back to the starting position. Breathe out as you do this.


3. Reverse Fly

Muscles targeted: upper back and shoulders

How to: 

1. Bend your hips until it is nearly parallel to the floor.

2. With a dumbbell in each hand, hand them straight from your shoulders facing each other.

3. Slowly raise your arms straight to your sides while keeping your torso still.

4. Hold the position for a second and breathe.

5. Slowly return to the starting position.


4. Pullovers

Muscles targeted: chest (pectoralis major) and back (latissimus dorsi)

How to: 

1. Secure a bench where you can lie your back comfortably.

2. Keep your feet on the ground and core engaged.

3. Using both hands cupped on a dumbbell, slowly extend your arms to your front.

4. Lower your arms overhead until the dumbbell reaches your ears.

5. Bring back your hands slowly to the starting position. Repeat.


5. Overhead Extension

Muscles targeted: back of the upper arm

How to: 

1. Start in a standing position.

2. With a dumbbell in your hands, stretch your arms out straight above your head.

3. Slowly bend your elbows lower at the back of your head. Do not flare your elbows too much.

4. Raise your arms above your head again slowly. Repeat.


6. Dumbbell Row

Muscles targeted: latissimus dorsi, posterior shoulder, forearms, biceps, glutes, and hamstrings

How to: 

1. Place your right knee on the edge of a bench. Bend your torso until it is parallel to the floor.

2. Place your right hand on the bench for added support and balance.

3. With your left hand holding a dumbbell, slowly pull the dumbbell straight to the side of your chest. Breathe out.

4.Inhale and return to the starting position.


7. Dumbbell Triceps Kickback

Muscles targeted: triceps brachii, brachialis, and pronator teres

How to: 

1. Start by holding a dumbbell in each hand. Bend your torso at a 45-degree angle.

2. Once in the starting position, bend your elbows until it forms a 90-degree angle.

3. Extend your arms directly behind you. Breathe.

4. Slowly get back to the starting position.


8. Dumbbell Cross-Jab

Muscles targeted: shoulders, triceps, and lats

How to: 

1. Hold a pair of dumbbells in both hands.

2. With arms bent and palms facing in, slowly punch your right hand diagonally across your body (that is, towards your left).

3. Let your torso bend slightly as you punch. Go back to the starting position.

4. Perform the same set with your left hand. Repeat as necessary.


9. Dumbbell Calf Raise

Muscles targeted: chief muscles of the calf, lower leg posterior, leg muscles, and soleus muscle

How to: 

1. Hold a pair of dumbbells in both hands. Stand at your feet at about shoulder-width distance.

2. Hang your arms straight below your elbows.

3. Rise your toes slowly. Repeat as necessary.


10. Dumbbell Bench Press

Muscles targeted: triceps, forearms, lats, pecs, and traps

How to: 

1. Lie your back on a bench and hold dumbbells in front of your shoulders.

2. Keep your feet flat on the ground.

3. Breathe out and strengthen your arms as you move the dumbbells away from your chest.

4. Breathe in and slowly lower the dumbbells to return to the starting position.


11. Alternating Dumbbell Curl

Muscles targeted: biceps and lower arm muscles

How to: 

1. Start in a standing position where your feet are shoulder-width apart.

2. Hold a dumbbell in each hand with an overhand grip.

3. Raise one dumbbell towards your shoulder. Lower it slowly to return to starting position.

4. Perform the same steps but with the other hand.

5. Repeat as needed.


12. Dumbbell Thruster

Muscles targeted: shoulders, core, triceps, quadriceps, glutes, and hamstrings

How to: 

1. Start in a standing position where your feet are shoulder-width apart.

2. Place your hands holding dumbbells in front of your shoulders.

3. Bend your knees until you are in a squat position. Ensure your thighs are parallel to the floor.

4. Stand up while extending your arms over your head.

5. Return to the starting position slowly.


13. Dumbbell Curl to Press

Muscles targeted: shoulders, biceps, and triceps

How to: 

1. Grab a pair of dumbbells in your hands.

2. Stand with your arms hanging down. This is your starting position.

3. Bend your arms until your palms face your chest. Keep it for a second.

4. Rotate arms outward (make sure your hands face forward). Slowly extend your arms above your head.

5. Bend your elbows and return where your hands face your shoulder.

6. Let arms hang down for a second. Repeat the steps as needed.


Other Arm Workouts for Women with Dumbbells

dumbbell-arm-exercises-for-women

Source: Fitwirr.com

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James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

7 thoughts on “13 Best Arm Workouts for Women with Dumbbells”

  1. I just started lifting weights to tone my arms and I can’t wait to try all these videos that you have posted. I do have one question though, someone told me I should be using a kettle bell instead of free weights. Are they correct?

    1. If that is the case I’m sure you already have strong arm muscles. 🙂 Pick dumbbells with which you can make 12-15 reps correctly. If you can do more than increase the amount of weight, if you can’t use lighter weights.

  2. Training is not necessarily a gym. If you want you can train well at home. I bought some equipment and now workout at home with free weights with my weight give me everything I need. Thanks for a good article

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