Both men and women cannot miss arm workouts. For men, having strong arms will make them feel strong and secure. Although women don't need to have thick arms, they should also be strong and have a sense of line. This will make them look thinner and younger, and they can control sleeveless shirts easily. 

In arm workouts, the movements are the same for both men and women, but there will be differences in the number of movements, weight and exercise time due to different purposes.

Arm Muscles


The upper arm muscles mainly include Biceps Brachii, Brachialis and Triceps Brachii. The size of your upper arms depends on how well-developed your biceps and triceps are.

Biceps brachii, also known as biceps, is the essential symbol of male sexiness and strength and one of the identification standards of male charm in the animal kingdom. It is the top priority of many people's training. 

This area is the most significant muscle in the upper body and forms the upper part of the upper arm. As the name suggests, it has two heads

Below, we will provide 12 dumbbell workouts to strengthen your arms

  1. Wide Curls
  2. Hammer Curls
  3. Skullcrushers
  4. Tate Press
  5. Kickbacks
  6. Overhead Extensions
  7. Straight Curls
  8. Curls Circles
  9. Side Inner Wrist Curls
  10. Side Rotations
  11. Fronted Rear Rotations
  12. Side Outer Reverse Wrist Curls


💪Wide Curls

Wide Curls


  • Dumbbell wide curls significantly vary to get your shoulders and arms defined. In this process, you're not changing your grip on the dumbbell but externally rotating your shoulders.
  • Place your feet wider than the hip-width apart when doing wide dumbbell curls. Rotate your shoulders, so your elbows touch your sides. Bend the weight toward the shoulders until the biceps and forearms meet.
  • Pause for 2-3 seconds at the top, then lower the weight back to the starting position for wide dumbbell curls.

💪Hammer Curls

  • Stand upright, hold a dumbbell in each hand, arms hang down naturally on both sides of the body, elbows close to the body, palms facing each other. This is the starting position for the action.
  • Keeping the upper arm stationary, contract the biceps to curl the dumbbell upward while exhaling. until the biceps are contracted to the limit, the dumbbell is at shoulder height.
  • Pause at the top to feel the contraction of the biceps, then slowly return the dumbbells to the starting position while inhaling.

💪Skull Crushers

Skull Crushers
  • Lie flat on a yoga mat or weight bench 
  • Raise the dumbbells to the chest with a full grip, with the arms straight and perpendicular to the ground (initial position)
  • Bend your elbows, inhale through your nose, and slowly (3~4 seconds) lower the two dumbbells synchronously until they touch your shoulders (stop position)
  • Stretch your elbows, exhale through your mouth, and quickly (1-2 seconds) lift the two dumbbells to the initial position simultaneously.

💪Tate Press


  • Lie flat on the ground, hold a dumbbell in each hand, and press the dumbbells on your knees
  • While lying down, kick the dumbbells up to the chest with both feet. Pay attention to the internal rotation of the forearms, that is, the palms facing forward, and one side of the two dumbbells should almost touch.
  • Extend your legs, keep your feet flat on the ground, and engage your core
  • Inhale, bend your elbows, internally rotate your shoulders, and slowly lower the dumbbells to your chest (about 2-3cm above your nipples), stop and hold for 2 seconds when you are almost at the bottom.
  • Exhale, push the dumbbells back to the starting position 




  • Start by holding a dumbbell in each hand, with the palms facing the torso. Keep your back straight, your knees slightly bent, and your lower back turned forward. Your torso should be almost parallel to the floor. Be sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. When lifting weights, your forearms should be pointing toward the floor.
  • There should be a 90-degree angle between the forearm and upper arm. This is your starting position.
  • Now, while keeping your upper arms still, exhale and use your triceps to lift the weight until your arms are fully extended. Focus on moving your forearms.
  • After a brief pause at the top contraction, inhale and slowly lower the dumbbells back to the starting position. 

💪Overhead Extensions


Overhead Extensions


  • Begin standing with feet shoulder-width apart and dumbbells in front of you.
  • Raise the dumbbells overhead until the arms are straight. Slowly lower the weight back behind your head, careful not to overextend your elbows.
  • Once your forearms have moved beyond parallel to the floor, bring the weight back to the starting position. Your upper arms should remain in place throughout the movement.

💪Straight Curls


  • Stand up straight with a dumbbell in each hand, feet shoulder-width apart, and hands by your sides.
  • Squeeze the biceps and lift the dumbbells. Keep your elbows close to your body, with your upper arms stationary and only your forearms moving.
  • Once the dumbbells are at shoulder level, slowly lower the arms back to the starting position.

💪Curls Circles

Curls Circles


  • Grab two dumbbells and stand with feet hip-width apart, knees slightly bent
  • Keep your elbows squarely against the side of your body. Push the dumbbell back and up as far as possible toward your shoulders without moving your elbows.
  • Roll the dumbbells up to your shoulders and then to the center of your body.
  • Slowly lower toward your navel, bringing the dumbbells together, then down and back, making a full circle. 

💪Side Inner Wrist Curls

  • Stand up straight with feet shoulder-width apart.
  • Hold a dumbbell in each hand, holding it in your backhand (palms facing up).
  • Let your arms hang by your sides. Bend your palm toward your forearm and slowly bend your wrist upward.
  • Keep your forearm still; only your wrist should be moving.
  • Squeeze your forearm muscles at the top of the movement.

💪Side Rotations

💪Fronted Rear Rotations

Fronted Rear Rotations

💪Side Outer Reverse Wrist Curls

Side Outer Reverse Wrist Curls


If you want to learn about these actions in detail, you can watch the following video. You can follow IFAST on Youtube, we will update many workout routines regularly.

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