The 11 Best Dumbbell Arm Exercises Trainers Swear By

This efficient move works both your biceps and shoulders, and is a combo of two classic and effective arm exercises you probably already know. It gives you “the most bang for your buck,” says Roger Montenegro, NSCA-CSCS.

• Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing out. Let the dumbbells rest by your sides.
• Keep your core engaged as you bend your elbows, bringing the weights to your shoulders. Make sure your elbows stayed glued to your sides — don’t let them slide backward or forward.
• Rotate your wrists so your palms face in, then straighten your arms to press the dumbbells overhead. Do your best to lift the weights straight up, so they come to a stop directly above your shoulders, and try not to arch your back.
• Bend your elbows and lower the weights back to the front of your shoulders, turning them so your palms face your body again, then lower your hands to return to the starting position.
• That’s one rep. Try 2-3 sets of 12-12 reps.

This exercise targets the triceps, but it can also help you build mid- and upper-back strength and stability, says Khaleah London, certified Pilates instructor and lead instructor for Equinox. “While the exercise targets the triceps, you get the added benefit of working and strengthening almost every other major muscle group in your body,” she tells POPSUGAR.

• Start on your hands and knees, shoulders directly over wrists and hips over knees, holding a dumbbell against the ground in each hand. Brace your core and extend your legs behind you, tucking your toes under to lift your knees off the ground and spreading your feet wider than shoulder-width apart. This is your starting position.
• Engage your core and squeeze your glutes as you lift the right dumbbell off the ground, pulling it toward your right hip. Make sure your right elbow is pointing up and your hips stay square to the floor.
• Lower the weight to the ground with control, bracing your core and glutes. Try not to rock your shoulders or hips from side to side. Repeat on the other side.
• That’s one rep. Try 2-3 sets of 6-8 reps.

“This is one of my favorite movements for isolating the triceps,” says ACE-certified personal trainer Tami Smith, who owns Fit Healthy Momma. “I recommend these often because the triceps play an integral role in so many of our movements, both in daily life and our workouts.”

• Start standing with your feet hip-width apart, holding a dumbbell in each hand. Hinge at the hips about 45 degrees, keeping your knees slightly bent and core engaged. Bent your elbows so they form a 90-degree angle, with your palms facing each other. This is the starting position.
• Straighten your arms behind you with your palms facing in. Initiate the movement from your elbows, keeping your upper arms as still as possible and tight to your sides. Stop when your arms are parallel to the floor.
• Squeeze your triceps, then bend your elbows to return to the starting position.
• That’s one rep. Try 2-3 sets of 10-12 reps.

The overhead shoulder press “works all three parts of the shoulder: the anterior, medial, and posterior deltoid,” says ACE-certified trainer Lacey Stone.

• Start standing with your feet hip-width apart and a dumbbell in each hand. Rack the dumbbells just above your shoulders, palms facing in. This is your starting position.
• Keeping your core engaged, straighten your arms to press the weights overhead. The weights should be stacked directly over your shoulders.
• Bend your elbows, lowering the dumbbells to return to the starting position.
• That’s one rep. Try 2-3 sets of 10-12 reps.

“Hammer curls are a super simple, yet effective move to work your outer, inner, and lower biceps” thanks to the unique positioning of your wrists, says John Fawkes, NSCA-Certified personal trainer.

• Stand with your feet hip-width apart. Hold a dumbbell in each hand, resting by your sides, with your palms facing each other.
• Keeping your core engaged, bend both arms at the elbow to lift the dumbbells up to your shoulders. Keep your wrists straight throughout the movement with your palms facing in. Only the lower portion of your arm should move, keeping the upper arm stationary and close to your sides.
• Slowly lower the weights to return to the starting position.
• That’s one rep. Try 2-3 sets of 10-12 reps.

This move, recommended by Montenegro, is a great one for your upper body and the muscles that help stabilize your back.

• Stand with your feet staggered, right foot in front, bent into a lunge. Hold a dumbbell in your left hand, and rest your right hand or elbow on your right thigh. Extend your left arm so the dumbbell hangs directly below your left shoulder. This is your starting position.
• Keeping your core engaged and shoulders relaxed, row the dumbbell up to your left rib, keeping your arm in close to your torso.
• Hold for a second, then lower the dumbbell back down to the starting position. Try not to rotate your shoulders during any part of the movement.
• That’s one rep. Try 2-3 sets of 8-10 reps, then switch sides and repeat.

“This is an excellent dumbbell exercise to isolate the triceps,” the muscles on the back of your upper arm, says Crawford. Overhead triceps extensions (seated or standing), she said, “allow for a solid range of motion which really challenges the totality of your triceps.”

• Sit or stand with your feet hip-width apart, holding the center of one dumbbell in both hands behind your head, with your elbows bent and pointing toward the ceiling.
• Engage your core so your back doesn’t arch, and lift the dumbbell straight up toward the ceiling, bringing over your head.
• Hold for one second, then slowly bend your arms to lower the weight behind your head.
• That’s one rep. Try 2-3 sets of 8-10 reps.