by Eliza Sterling

A woman sporting a radiant smile on her face, clad in comfortable workout attire, effortlessly lifting a dumbbell against a neutral background.

Dream of having chiselled triceps, streamlined shoulders, and well-defined biceps? Look no further as this dumbbell arm workout is your ticket to flaunt those sturdy arms with pride.

The diverse ensemble of exercises in this routine enhances your upper body strength and targets those notoriously stubborn areas such as the back of the arms. Renowned fitness trainer Hillary Fix-The-Gym has customized this workout keeping in mind women’s fitness needs.

Focus on aiming between 10 to 15 reps, keeping in mind an 8-out-of-10 difficulty level. As you reach higher repetitions, it’s expected that the exercise will get tougher. For each exercise, maintain a strong and consistent form. When fatigue sets in, you may start rushing through movements or use momentum to finalize the exercise, hence having an engaged core is crucial at all times.

Our Dumbbell Arm Circuit In A Nutshell

Perform 10-15 repetitions for each exercise:

1. Neutral grip standing shoulder press
2. Lateral shoulder elevation
3. Half kneeling single-arm shoulder press
4. Dumbbell arm curl whilst standing
5. Standing triceps extension with dumbbell
6. Hammer curl with dumbbell
7. Lying skullcrusher with a dumbbell

Let’s break down each exercise for a better understanding:

Dumbbell Arm Exercises Explained

1. Neutral Grip Standing Shoulder Press: Targets shoulders and triceps. The aim is to press the dumbbells towards the sky until arms are fully extended and then lower them back in a controlled motion.
2. Lateral Shoulder Elevation: Works the outer part of the shoulders. Raise the dumbbells to shoulder height with a slightly bent elbow and return to the starting point.
3. Half Kneeling Single-Arm Shoulder Press: Increases stability in the hips while working shoulders and core.
4. Dumbbell Arm Curl Whilst Standing: Targets the biceps. Curl the dumbbells towards your shoulders imagining you’re trying to squeeze a fruit between your forearm and biceps.
5. Standing Triceps Extension with Dumbbell: Targets the triceps. From over your head, let the dumbbell slowly fall behind until you feel the stretch at the back of your arms.
6. Hammer Curl with Dumbbell: Works on the biceps. Keep your core engaged, raise the dumbbells up to your shoulders and slowly lower the weights to the start.
7. Lying Skullcrusher with a Dumbbell: Targets the triceps. From above your shoulders, slowly lower the dumbbell towards your head and return to the start.

Remember, a strong focus and dedicated consistency will not only form a part of your gorgeous transformation but also will ensure you enjoy the benefits of fitness.

dumbbell arm workouts, sculpted arms, streamlined shoulders, chiselled triceps, upper body strength, women’s fitness, core engagement, shoulder press, lateral shoulder elevation, biceps curl, triceps extension, hammer curl, skullcrusher, Hillary Fix-The-Gym*