So you are wondering whether dumbbells are good for toning your arms. In short yes, dumbbells and weights in general are ideal for toning your arms.
Having sleek toned arms are lovely to have. Especially when the suns out and you want to show them off. Or just to pull off a nice new tank or maxi dress.
Weights for most people are far superior to body weight exercises for working your arm muscles.
- Related – How To Reduce Arm Fat Fast
The main three muscles in your arms that you need to focus on for tighter more defined arms are your Biceps, Triceps and Deltoid muscles.
By working these three you will develop nice toned arms in time. Working one without the other can lead to imbalances which can cause injury and well, you might just have funny looking arms if you didn’t.
Often the deltoids are overlooked, where actually they should be a main focus. Your deltoid or shoulder muscles help shape and define the rest of your arms. They give you more rounded shoulders which look great when wearing sleeveless tops. Don’t be scared of getting big shoulders, it’s unlikely you will be able to put much muscle on, instead you’ll be shaping and toning them.
So why are dumbbells so good for toning arms.
The best body weight arm exercises you could do are chin ups, pull ups, triceps dips and push ups. If you can do these then keep doing them as they are great arm strengthening exercises, however there are not many people that can do them well enough to get the benefits they offer.
After time you might want to try new exercises and well, you would be hard pushed to find any. Unless of course you began to use weights such as dumbbells.
With dumbbells you open a much greater range of exercise possibilities that target your arms and shoulders.
Dumbbell exercises can be completed by most people regardless of weight or fitness where bodyweight equivalents might be impossible.
With dumbbells and weights you can easily adjust the intensity of the exercises by changing the weights to suit your ability.
- Related – Bodyweight Arm Workout
How much weight should you lift?
The amount you lift will vary exercise to exercise. In the beginning find a weight that you can just about to 15 repetitions of. This is how you quickly find out how much weight you need. When training with weights you always want to fail in those last few reps otherwise there’s little point of doing it.
Remember, if it doesn’t challenge you, it won’t change you. This is so true for weight training. Don’t worry you won’t get bulky man arms
What exercises can you do with dumbbells
Here are the 7 best dumbbell exercise you can do to get tighter more toned arms. We’ve listed a few of our favorites for each muscle group to get you started.
Complete the following 7 exercises for an all round arm workout as detailed at the bottomof this page!
Overhead triceps Extensions
Triceps kick Backs
Bent over Reverse fly
Dumbbell Arm Workout
Complete each of the following exercises on its own for 15 repetitions with a 30 second rest between. Complete 4 sets of each.
- Bicep Curls
- Hammer Curls
- Overhead Triceps Extensions
- Triceps Kick Backs
Complete the following three exercises as a 3 station circuit. Rest after the last exercise for 30-60 seconds. Complete 3 rounds.
- Front Raises
- Lateral Raises
- Reverse Fly
How often should you work your arms for the fastest results
For fast results you should try to train your arms 2-3 times a week. If you are already working your arms in your workouts then of course, adjust this number.
For example, if you workout Monday and do upper body exercises then again on Tuesday, you wouldn’t need to add in extra dumbbell exercises on both days. Unless you split the exercises up and did triceps on Monday and biceps on Tuesday.
The more you work your muscles the faster they will respond and change. Always try to allow 24-48 hours rest and listen to your body. If you need to rest your arms then do so.
Things to remember.
- Train your arms 2-3 times a week.
- To tone your arms higher reps are best between 15 and 20.
- Make sure you exercise until failure.
- Include shoulder exercises for that extra edge.
Want more workouts with weights?
Get more workouts like this in our 6 Week Flat Belly Challenge . Where we guide you through 12 HIIT workouts with video, designed to help you get in shape fast.
The plan will help you learn some new and exciting exercises while helping you to develop long term healthy habits.
The program comes complete with a food guide, our HIIT workouts with videos and more that can all be done at home or at the gym.