Arms: Dumbbell Gym Workout

8 min

6 exercises

Lateral Shoulder Dumbbell Raises

3 sets

10 reps

Upright Dumbbell Rows

3 sets

10 reps

Front Shoulder Dumbbell Raises

3 sets

10 reps

Dumbbell Overhead Shoulder Press

3 sets

10 reps

Single Arm Dumbbell Bench Rows

3 sets

10 reps

Tricep Dumbbell Kickbacks

This Arms: Dumbbell Gym Workout 8 min-minute gym workout plan effectively targets your arms, back and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!

Arms: Dumbbell Gym Workout

8 min

6 exercises

Auto-advance Start exercises automatically
after a 5-second delay

Start workout Cancel workout

Lateral Shoulder Dumbbell Raises

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
Hold your arms fully extended by your side, with your palms facing in to your body.
Keep your elbows close to your sides. This is the start position.
Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
Hold for a count of one while squeezing your shoulder muscles.
Return to the start position in a smooth controlled movement inhaling as you do so.
Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Neck & Upper Traps

Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
Maintain a flat back and tight core. Look straight ahead during the movement.
Be sure to maintain a slight bend in your elbows at all times.
Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
Pause, slowly lower the weight back to the starting position. Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

Upright Dumbbell Rows

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Biceps, Forearms, Upper Back & Lower Traps

Holding a dumbbell in each hand,stand with your feet shoulder width apart.
The dumbbells should be resting on your thighs with your palms facing in.
Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
Return to the starting position slowly to keep tension on the muscles.
Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps

Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
The bar should be level with the tops of your thighs.
Keep your arms extended with a slight bend at the elbows. This is the start position.
Exhale and using the sides of your shoulders lift the bar.
As you do so, raise your elbows up and out to the side.
Keep the bar close to your body as you raise it.
Continue lifting the bar until it is just below your chin. Pause for a count of one.
Return to the start position in a single smooth movement. Inhale as you do so.
Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder width apart either side of the pulley.
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
Keep your shoulders back.
Raise the bar straight up in one smooth movement, until it is just below your chin.
Hold for a count of one while squeezing your biceps and forearms.
Slowly lower to the start position and repeat.

Front Shoulder Dumbbell Raises

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs

Stand straight holding a dumbbell in each hand with an overhand grip.
Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
Pause for a count of one.
Inhale and slowly lower the dumbbell to the start position.
As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
When both dumbbells have been raised and lowered in a cycle, that is one repetition.
Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

Primary muscle group(s):

Shoulders

Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Place a light-weighted barbell in front of you at your shins.
Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
Slowly lower the barbell to your hip. Repeat the movement.

Primary muscle group(s):

Shoulders

Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.
Lower the dumbbells back down to your sides, and prepare for that next rep!

Primary muscle group(s):

Abs, Shoulders

Secondary:

Upper Back & Lower Traps

Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
Slowly lower the plate to the starting position, immediately moving into the next repetition.

Dumbbell Overhead Shoulder Press

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.

This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.

Primary muscle group(s):

Chest, Shoulders

Secondary:

Triceps

Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
Raise the water bottles to head height by rotating your arms forward and up.
Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
Hold for a count of one, while squeezing your shoulder muscles.
In a controlled movement, return to the starting position, inhaling as you do so.
Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

Single Arm Dumbbell Bench Rows

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.

This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:

Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.

Tricep Dumbbell Kickbacks

No sets / reps / duration specified

Sets/Reps not set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Abs, Forearms

Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
Pick up the dumbbell with your right hand using an overhand grip.
Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
Extend your arm using your triceps to lift the weight until it is level with your shoulder.
Hold for a count of one while squeezing your tricep.
Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.
Complete the set for your right arm before changing stance to work your left arm.

Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement.

Primary muscle group(s):

Triceps

Secondary:

Abs, Lower Back

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

Primary muscle group(s):

Triceps

Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
Slowly return to the starting position and begin again.

Primary muscle group(s):

Triceps

Secondary:

Upper Back & Lower Traps

Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

Workout done!

Exercises done

of 6

Total time

Return Browse more workouts