A strength coach for midlife women loves this dumbbell workout for strong and toned arms

Building strong, toned arms isn’t just about aesthetics—it’s one of the best things you can do for your long-term health and everyday functional strength.

If you’re not sure how to get started, this five-move workout with just a pair of dumbbells is one that midlife strength training coach Edwina Jenner recommends.

“This is my go-to session for strong and more defined arms because it focuses on fast and efficient moves in just three strong sets,” she tells Fit & Well.

While anyone can do this workout and see results, this style of upper-body work becomes increasingly important in midlife.

“From a physiological standpoint, women naturally lose muscle mass from their mid-30s and this accelerates as estrogen declines in perimenopause,” Jenner explains.

“If you’re not actively preserving and building your muscles, you will lose them and that impacts everything from metabolism to joint stability.”

Jenner’s routine focuses on movements that help build and maintain lean muscle, and improve muscle tone. At the same time, strength training workouts will support weight management and joint health.

As you get more comfortable with the moves, gradually increase the weight of the dumbbells you use from one workout to the next—this keeps the exercises challenging so you continue seeing results.

“Women will start to feel stronger within six weeks and they will start to notice better control, less fatigue and more confidence using weights,” says Jenner.

“At 12 weeks, they will begin to see significant development and strength gains provided they are consistent and progressively lift heavier weights to support progress,” Jenner adds.

By the third set of each exercise, the weight should feel challenging but still allow you to maintain good form and posture.

Jenner adds that this shouldn’t be the only upper-body workout in your weekly strength training plan.

“This routine focuses on triceps and biceps, but it doesn’t include larger compound movements for your chest, back or shoulders, which are important for overall strength,” she says.

Jenner recommends doing this sequence once per week, alongside one or two full-body or other upper-body workouts that include exercises such as rows, presses, and push movements to form a well-rounded training plan.

You can find three full-body dumbbell workouts in our strength training routine for beginners.

How to do the dumbbell arms workout

The five exercises in this arms workout are:

1. Crossbody curl
2. Triceps kickback
3. Hammer curl
4. Triceps extension
5. Single-arm biceps curl

1. Crossbody curl

Sets: 3 Reps: 10-12

• Stand with your feet hip-width apart, holding dumbbells by your thighs with your palms facing.
• Bend your right elbow to lift the dumbbell to your left shoulder.
• Lower slowly, then repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tip: Keep your elbow close to your body throughout the movement.

2. Triceps kickback

Sets: 3 Reps: 10-12

• Stand with your feet hip-width apart, holding dumbbells by your sides.
• Hinge forward from your hips, pushing your butt back and bending your knees slightly.
• Press your upper arms into your torso, and bend your elbows to 90°. This is your starting position.
• Extend your right elbow to lift the dumbbell behind you.
• Squeeze your triceps, then lower the dumbbell back to the starting position.
• Repeat on the other side, alternating sides with each rep.

Trainer tip: Remember to keep your elbows high and reset them after each movement.

3. Hammer curl

Sets: 3 Reps: 10-12

• Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing.
• Bend your elbows to lift the weights to your shoulders.
• Lower slowly.

Trainer tip: Keep your elbows stable and close to your torso throughout.

4. Triceps extension

Sets: 3 Reps: 10-12

• Stand with your feet hip-width apart, holding the end of one dumbbell in both hands overhead.
• Bend your elbows to lower it carefully behind your head.
• Extend your elbows to lift the dumbbell back to the starting position, squeezing your triceps at the top.

Trainer tip: Keep your elbows pointing forward as you bend them.

5. Single-arm biceps curl

Sets: 3 Reps: 10-12

• Stand with your feet hip-width apart, holding dumbbells by your thighs, with your palms facing.
• Bend your right elbow to lift the dumbbell to your right shoulder.
• Lower slowly, then repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tip: Keep your elbows close to your body and avoid swinging.