10 Dumbbell Exercises To Tone Your Arms

#1. Tricep Extensions

Tricep extensions directly target the muscles on the back of our arms, where the jiggle and flop occurs. You can focus on this area with tricep extensions, or use your own bodyweight to do tricep dips on a chair. Tricep extensions also target the shoulders, so you’re getting a little more bang for your buck with this exercise.

  • Stand straight, with feet just shoulder width apart and knees slightly bent.
  • With the weight in one hand, raise your arm so your elbow is above the shoulder. Keep that anchor in place as you push your weighted hand up straight, then lower slowly back down.
  • Try 10 reps on each side, completing 2-3 sets total.

#2. Tricep Kick-Back (Modified Tricp Extension)

For those of us that have some shoulder problems, the “Kickback” version of Tricep Extension will give you a comparable result.

  • Stand with feet shoulder-width apart, knees slightly bent, and bend over, hinging at the waist.
  • With the weight in one hand, bend your arm at the elbow, keeping it tucked in close to your body, then extend your arm back into an extension, and slowly back down.
  • Try 10 reps on each side, completing 2-3 sets total.

#3. Bicep Curls

Bicep curls isolate the muscle on the front of your arm, opposite to the tricep. Think of all the casual lifting we do: from grocery bags to kids and grandkids, our biceps actually do quite a bit of work.

  • Stand straight, feet shoulder-width apart, weights in hand, arms at sides. Tighten your abdominals and position shoulders just slightly set back.
  • Keep elbows tucked in close to your side as you bend your arms at the elbow, lifting the weights up to your shoulders.
  • Slowly lower weights back down to your side.
  • Try 10 reps on each side, completing 2-3 sets total.