This “Beginner Arm Workout” is the perfect circuit to tone and strengthen your biceps, triceps, and shoulders. 8 of the best arm exercises in 2 simple circuits with only a pair of dumbbells required. So grab your weights and let’s go to work.
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Beginner Arm Strength Training Workout With Weights
- Biceps Curls
- Military Press
- Overhead Triceps Extensions
- Lateral Shoulder Raises
- Hammer Curls
- Dumbbell Chest Flies
- Triceps Kickbacks
- Forward Shoulder Raises
Keep reading below for full descriptions and pictures of each exercise.
Arm day is one of my favorite days!!
There are so many ways to shred your upper extremities and add some great functional strength.
Today I wanted to share with you one of my favorite Beginner’s Arm Workouts With Weights. While it’s geared towards beginners, you can make it harder with some heavier dumbbells/more resistance.
We’ll work specifically the biceps and triceps (front and back of the arms respectively) and the deltoids / shoulders with this one. Here we go!
There’s nothing quite like a great-looking pair of arms.
Whether you’re a man looking to fill up your sleeves a little more or a woman looking for more definition while rocking your tank top – toned arms NEVER go out of style. So how do we get there? What are some of the best ways to tone your arms?
How can I tone my arms?
You need to be training your arms at least one day a week with resisted exercises. This is key to slimming down and toning up. Cardio is important, but for that toned, muscular look weight training is crucial.
How to get slimmer arms?
If you’re looking to decrease the size of your arms – trim them down and tone them up – resisted training is still crucial. You’ll want to do fewer sets with higher reps at a lower weight. Pick a weight that you can successfully complete 3-4 sets of 10-12 reps of each exercise. This will promote long, lean muscle and get you the look you crave.
How can I get bigger arms?
Building mass in your arms is just like building mass anywhere – it comes down to what you eat, how often you train, and how heavy you train.
First of all – you need to be eating all. the. time. It’s recommended that in order to put on mass you should eat at least 1 gram of protein per pound of your bodyweight every day.
You need to be lifting heavier – it’s recommended that you decrease your number of reps and increase your number of sets at a higher weight. For example – 4-5 sets of 5-6 reps at a heavier weight would be ideal.
Finally – you need to train your arms 2 days/week. Period. These are the steps that will help you increase the size of your arms in no time at all.
What muscles should I workout in my arms?
The main muscles you need to focus on when training arms include your deltoids (that’s the triangular “cap” shoulder muscle at the very top of your arm), your triceps (runs down the back of your arm – extends your elbow), and your biceps (the front of the arm – flexes your elbow joint). These muscles make up the bulk of your arm and should be trained for a toned, strong look.
Where can I get a good pair of dumbbells?
My all-time favorite dumbbells is THIS SET OF ADJUSTABLE DUMBBELLS my wife got me for Christmas one year. Each dumbbell is adjustable in 5-lb increments from 5-100 pounds.
Don’t need 100-pound dumbbells? I also like THIS SET OF DUMBBELLS which is adjustable from 5 to 52.5 pounds each.
THE WORKOUT
For this Beginner’s Arm Workout With Dumbbells I’m going to run you through 2 different circuits consisting of 4 exercises each. We’ll do one exercise for your bi’s, one for your tri’s, one for your shoulders, and a “miscellaneous” exercise in each circuit.
You’ll perform 10 reps of the first exercise followed by 10 reps of the second exercise, then the third, and then the fourth. You’ll then repeat this series three times before moving on to circuit B where you’ll repeat the same ABCD x 3 format.
Good luck!
Warm Up
2 minutes of anything involving the arms! Jump rope, little arm circles, big arm circles, and some push-ups are my go-to’s!
You can also check out this custom warm-up on my YouTube channel to get the blood flowing!
Circuit A
BICEPS CURLS
- Start with weights in your hands, palms out, elbows extended
- Squeeze your biceps to curl the weight up to your arm. Your focus should be on contracting your biceps muscle.
- Slowly return to the starting position.
SHOULDER (MILITARY) PRESS
- Start seated or standing with the weight raised to approximately ear level.
- Focus on squeezing your shoulder muscles and triceps to extend the weights overhead as shown,
- Slowly return to the starting position
10 repetitions
OVERHEAD TRICEPS EXTENSIONS
- Start by holding one of your dumbbells overhead with both hands (if you’re strong enough, this exercise can be performed with both your dumbbells)
- Slowly bend your elbows to bring the weight back behind your head.
- Contract you triceps (back of your arm) to extend your elbows and bring the weight up towards the ceiling.
10 Repetitions
LATERAL DELTOID RAISES
- Start with the weights in your hands at your sides with a slight bend in your elbows.
- Contract your deltoids (shoulder muscles) to bring the weights out to your sides and up to shoulder level.
- Slowly control the weights back down to the starting position.
10 Repetitions
Repeat 3 times and then move on to Circuit B
Circuit B
HAMMER CURLS
- Stand holding the weights at your side, palms facing your hips.
- Contract your biceps to curl your hands up to your shoulders (hands should still be facing each other).
- Slowly return to the starting position.
10 Repetitions
DUMBBELL CHEST FLYES
- Lay on your back (or bench, or exercise step, or exercise ball) with your arms extended and your dumbbells straight up towards the ceiling.
- Slowly lower the dumbbells out to both sides while maintaining a slight bend in your elbows.
- Squeeze the muscles in your chest to return to the starting position.
10 Repetitions
BENT OVER TRICEPS KICKBACKS
- Hinge forward at your hips about 45 degrees (try to keep your back as flat and straight as possible).
- Pull your elbows back up behind you.
- Squeeze your triceps to extend the weights back behind you.
- Slowly return to the starting position.
10 Repetitions
FRONT DELTOID RAISES
- Start standing with the weights in your hands, palms facing your hips.
- Use the muscles in the front of your shoulders to raise the dumbbells up to shoulder level.
- Slowly return to the starting position.
10 Repetitions
Repeat Circuit B three times
YOU DID IT!
Totally nailed this Beginner’s Arm Workout With Weights!
Congratulations on crushing this one! We roasted the arms from all angles!
You’ll be feeling it, but it’s totally worth it!
Looking for more amazing beginner’s workouts you can do at-home? How about 50 of them?!!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
Interested in more great arm workouts from Tone and Tighten? Here are a few of my favorites…
6 Of The Best Exercises For Arm Definition
Make it happen,
Jared
