6 Dumbbell Exercises for Men to Tone Their Arms

You may have great pecs and lats, but what about your arms? If you think they could use some extra attention, we have just what you’re looking for.

In this article, we cover a few dumbbell exercises for men that can help you tone your biceps and triceps.


Dumbbell exercises to tone your arms

Here’s a look at six such exercises for men:

#1 Dumbbell Curls

Dumbbell curls are a great way to tone the biceps. For this exercise you will need two dumbbells and a bench or chair to rest the weight on when not in use.

That’s how it’s done:

  • Start with both arms outstretched at shoulder height.
  • With palms facing forward, roll a dumbbell toward your shoulder until it reaches chin height (or as close as possible).
  • Once there, slowly lower yourself back down until both arms are straight again.
  • Repeat this movement 12-15 times on each arm before switching sides and repeating again.

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To increase the difficulty of the movement, hold heavier weights – a pair of 20-pounders will work well here. Focus on having strict form throughout the set and avoid using momentum to lift heavier weights.


#2 Preacher’s Curl

To perform preacher curls, you need a preacher bench. If none is available, you can use an incline bench. Still, adjust the seat to about 45 degrees and adjust the backrest so your arms are at about 90 degrees.

To engage your biceps and minimize cheating of other muscle groups during the exercise, keep your upper arms close to your sides throughout the movement. Don’t let them flare outwards or on top. Also, do not allow any movements at the elbow joint other than bending and straightening it: no bending or twisting.

When lifting the weight off its rack or getting into position on a stepper (for example), don’t hold onto anything to support it. Instead, take small steps until you’re ready for each rep. This keeps tension on the biceps throughout the movement, rather than using momentum to lift off the rack or platform before letting go prematurely.

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This is especially important when using heavier weights. If they’re too heavy, they won’t provide enough resistance when moving to not only prevent cheating, but also reduce the likelihood of injury and prevent poor form.


#3 Constant overhead tricep extension

Overhead tricep extensions are a signature tricep workout. They target each head of the triceps and can help build a solid pair of arms.

How to do this exercise:

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  • Raise your arms straight overhead with your palms facing forward
  • Lower the weights behind your head (keep your elbows close to your ears).
  • Perform the desired number of repetitions.

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#4 Dumbbell sweater lying down

This is a great chest exercise. To perform it you need a pair of dumbbells.

Proceed as follows:

  • Lie on a flat bench and hold the dumbbells at arm’s length across your chest with your palms facing away from you.
  • Slowly lower the weights behind you until they are parallel to the floor, but don’t let them touch you.
  • Raise them back up to an arm’s length above your chest, maintaining good posture the entire time and being careful not to swing or use momentum. This should be a slow, controlled movement with no jerky movements.

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#5 Tricep Kickback

Kickbacks are a great way to work the triceps and feel that signature stretch without the need for fancy equipment or prior gym experience. It’s beginner-friendly, equipment-friendly, and pretty much has everything you need for a beginner arm workout.

Here’s how you can do it:

  • Stand with your upper body bent at a 90 degree angle.
  • Grab the dumbbells with an overhand grip.
  • Lift the dumbbells up and out to the side until they are parallel to the floor.
  • Lower them back down to your sides.

#6 Hammer curl

How to do it:

  • Take a dumbbell and hold it by your side, palm facing in (this is called a neutral grip).
  • Without moving your upper arm, bend it to bring the weight to shoulder height.
  • Make sure your elbow is pointing down toward the floor throughout the movement.

Beginners should start with light weights and focus on good form rather than increasing the reps or going on heavy pounds too soon.

Start out with about 10-12 reps per set for 2-3 sets every other day when you start, so you can get used to the correct form of the exercise before moving on to heavier weights or more sets per workout and longer rest periods in between training sessions.


Bring away

The best bicep exercises for men to tone their arms are dumbbell curls, hammer curls, and everything in between. All of these exercises use the muscles in different ways to help you develop upper body strength and definition.

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