If stronger, more toned arms and shoulders is top of your fitness wish list, then our dumbbell arms workout routine is for you.
All it takes is a set of dumbbells (check out our pick of the best adjustable dumbbells if you don't already own some) and six simple moves that we think constitute one of the best workouts for arms you can do - especially if you're looking to tone up and build strength.
The 30-day plan has been devised by Tatiana Robbins, a former British Military Fitness personal trainer who now works with Be Fearsome. Her promise? To help you build fitter, firmer arms in just one month.
‘For toned arms you’ll need to work your upper arm and shoulders – biceps, triceps and deltoids,’ explains Robbins. As such, her plan consists of six key exercises that target these areas, including bicep curls (some of the best bicep workouts around) and shoulder presses.
Ready to get started? First master Robbins' six essential moves before diving into our 30-day dumbbell arms workout routine (which details what moves to do when, along with how many reps to do) below.
Dumbbell arms workout: six key moves to master
Single arm hammer bicep curl
- Stand upright with a dumbbell in each hand held at arm’s length.
- Keep your elbows close to your torso and palms facing in.
- Keeping the upper arm still, curl the weight in one arm upwards until the dumbbell is at shoulder level.
- Pause briefly, inhale and lower the dumb-bell back down to the starting position.
- Repeat with the opposite arm.
Double arm triceps extension
- Stand with your feet shoulder-width apart.
- Raise the upper arms above your shoulders, close to your head, with elbows bent and the dumbbell hanging behind your head.
- Raise the dumbbell until both arms are fully extended.
- Pause, then lower dumbbell back to the starting position.
Double shoulder press
- Hold a dumbbell in each hand at shoulder height with your feet shoulder-width apart and palms facing down.
- Extend both arms to the ceiling, then pause.
- Lower slowly to start position and repeat.
- Avoid driving through the legs or leaning backwards.
Double arm bicep curl with twist
- Hold a dumb-bell in each hand at arm’s length. Keep the elbows in close and palms facing in.
- With the upper arms still, raise both dumbbells and rotate the wrists until the palms face upwards and the dumbbell is at shoulder level.
- Pause then lower.
Tricep kick-back
- Move one leg backwards and lean over your front leg slightly.
- With the upper arms parallel to the floor and elbows bent, raise the dumbbells behind you, keeping your arms still, until they are straight.
- Pause and lower dumbbells to start position.
Front & side dumbbell raise
- Hold a dumb-bell in each hand.
- With knees soft and elbows bent slightly, lift both weights in front of you to shoulder height.
- Lower to your sides with control.
- On the next repetition, raise the dumb-bells laterally to shoulder height and lower slowly.
- You should count front and side as one rep.
Your 30-day dumbbell arms workout routine
Below you'll find a day-by-day plan outlining which moves to do when, and - crucially - how many reps to do. The reps increase as they days go on and (in theory) your strength increases.
Not sure what weight dumbbell to start with? ‘Use your first workout to find the right weight for you,' advises Robbins. 'You should be fatigued but still able to complete the required reps.'
But don't rest on your laurels. Move up in weight when you can complete the reps on two consecutive workouts. You can alternate this routine with the best biceps workouts if you're after some variety too.
Day 1
3 x Single arm hammer bicep curl
3 x Double arm triceps extension
3 x Double shoulder press
Day 2
4 x Single arm hammer bicep curl
4 x Double arm triceps extension
4 x Double shoulder press
Day 3
5 x Single arm hammer bicep curl
5 x Double arm triceps extension
5 x Double shoulder press
Day 4
6 x Single arm hammer bicep curl
6 x Double arm triceps extension
6 x Double shoulder press
Day 5
7 x Single arm hammer bicep curl
7 x Double arm triceps extension
7 x Double shoulder press
Day 6
8 x Single arm hammer bicep curl
8 x Double arm triceps extension
8 x Double shoulder press
Day 7
9 x Single arm hammer bicep curl
9 x Double arm triceps extension
9 x Double shoulder press
Day 8
REST DAY! Use this time for recovery, perhaps using one of the best foam rollers to roll aching arms and shoulders.
Day 9
10 x Single arm hammer bicep curl
10 x Double arm triceps extension
10 x Double shoulder press
Day 10
11 x Single arm hammer bicep curl
11 x Double arm triceps extension
11 x Double shoulder press
Day 11
12 x Single arm hammer bicep curl
12 x Double arm triceps extension
12 x Double shoulder press
Day 12
13 x Single arm hammer bicep curl
13 x Double arm triceps extension
13 x Double shoulder press
Day 13
14 x Single arm hammer bicep curl
14 x Double arm triceps extension
14 x Double shoulder press
Day 14
15 x Single arm hammer bicep curl
15 x Double arm triceps extension
15 x Double shoulder press
Day 15
REST DAY
Day 16
3 x Double arm bicep curl with twist
3 x Tricep kick back
3 x Front & side dumbbell raise
Day 17
4 x Double arm bicep curl with twist
4 x Tricep kick back
4 x Front & side dumbbell raise
Day 18
5 x Double arm bicep curl with twist
5 x Tricep kick back
5 x Front & side dumbbell raise
5ay 19
6 x Double arm bicep curl with twist
6 x Tricep kick back
6 x Front & side dumbbell raise
Day 20
7 x Double arm bicep curl with twist
7 x Tricep kick back
7 x Front & side dumbbell raise
Day 21
8 x Double arm bicep curl with twist
8 x Tricep kick back
8 x Front & side dumbbell raise
Day 22
REST DAY
Day 23
9 x Double arm bicep curl with twist
9 x Tricep kick back
9 x Front & side dumbbell raise
Day 24
10 x Double arm bicep curl with twist
10 x Tricep kick back
10 x Front & side dumbbell raise
Day 25
11 x Double arm bicep curl with twist
11 x Tricep kick back
11 x Front & side dumbbell raise
Day 26
12 x Double arm bicep curl with twist
12 x Tricep kick back
12 x Front & side dumbbell raise
Day 27
13 x Double arm bicep curl with twist
13 x Tricep kick back
13 x Front & side dumbbell raise
Day 28
14 x Double arm bicep curl with twist
14 x Tricep kick back
14 x Front & side dumbbell raise
Day 29
15 x Double arm bicep curl with twist
15 x Tricep kick back
15 x Front & side dumbbell raise
Day 30
16 x Double arm bicep curl with twist
16 x Tricep kick back
16 x Front & side dumbbell raise
Congratulations you've completed our 30-day dumbbell arms workout routine! Share your results by tagging @wearefitandwell in a picture on Instagram.