If I’m honest with myself, I’ll choose a lower-body or core-focused workout over an upper-body one.
I find arm workouts difficult, because my wrists are weak and compared to the power in my glutes or quads, my biceps and triceps feel no stronger than when I was a 12-year-old.
This workout changed my mind.
Certified personal trainer for Life Time, Evie Gibeily, designed this routine for Fit&Well, explaining that she chose this combination of exercises to cover all the major arm muscles—biceps, triceps and shoulders—with a selection of push and pull movements.
“Together, they build both size and strength while improving shoulder stability and coordination. With minimal equipment, it’s a complete upper-body session that fits any home or gym setup,” she says.
Gibeily recommends working on your upper-body strength to preserve and improve your ability to lift and carry heavy objects, as well as supporting your posture. “Stronger arms reduce injury risk, enhance confidence in movement, and create a solid foundation for all other forms of training, including running, yoga and core work,” she explains.
For this workout, you will need a pair of medium-weight dumbbells. Gibeily recommends 8 to 15 lbs each, depending on your experience and the kind of challenge you want.
Do three sets of 10-12 reps with short rests, so make sure the dumbbells are heavy enough to make your final few reps difficult, but light enough to complete all of your sets with good form.
1. Biceps curl to press
Sets: 3 Reps: 10-12 Rest: 30-45 seconds
“This compound move targets the biceps and shoulders simultaneously, improving upper-body coordination and pressing strength,” says Gibeily.
How to do it:
- Stand holding dumbbells by your sides, palms facing forward.
- Engage your core and bend your elbows to lift the weights to your shoulders, keeping your elbows pinned to your ribs.
- Once your dumbbells reach shoulder height, rotate your palms forward and press the dumbbells overhead in one fluid movement.
- Reverse the movement to return to the start.
2. Triceps kickback
Sets: 3 Reps: 10-12 Rest: 30-45sec
“The triceps make up two-thirds of your upper arm, and this exercise isolates them effectively while reinforcing posture and stability,” says Gibeily.
How to do it:
- Stand holding dumbbells by your sides with your palms facing, with one foot in front of the other.
- Hinge forward from your hips so your back is at a 45° angle to the floor, keeping your upper arms pinned to your torso, but allowing a bend in your elbow so the dumbbells hang down. This is your starting position.
- Straighten your elbows to lift the dumbbells behind you, squeezing the muscles in the backs of your upper arms.
- Pause, then return to the starting position under control.
3. Lateral raise
Sets: 3 Reps: 10-12 Rest: 30-45sec
“This exercise builds width and definition in the shoulders while supporting scapular control and stability—crucial for joint health and pressing performance,” says Gibeily.
How to do it:
- Stand holding dumbbells by your sides, with your palms facing and a soft bend in your elbows.
- Keeping a slight bend in your elbows, lift the dumbbells out to the sides to shoulder height.
- Lower the dumbbells slowly with control.
4. Hammer curl
Sets: 3 Reps: 10-12 each side Rest: 30-45sec
“This exercise targets both the biceps and brachioradialis in the forearm, building grip strength and balanced arm development.”
How to do it:
- Stand holding dumbbells by your sides, with your palms facing.
- Bend your right elbow to lift the dumbbell to your shoulder, keeping your wrist straight and your elbow pinned to your torso.
- Lower the dumbbell slowly to the starting position, then repeat on the other side.
- Continue, alternating sides with each rep.
5. Overhead triceps extension
Set: 3 Reps: 10-12 each side Rest: 60-90sec
“This movement focuses on the long head of the triceps, challenging shoulder and core stability for total upper-arm development,” says Gibeily.
How to do it:
- Hold one dumbbell overhead in both hands, with your arms extended.
- Engage your core and bend your elbows to lower the weight behind your head, keeping your upper arms as still as possible.
- Extend your arms to return to the start.
Evie Gibeily is a strength and conditioning specialist with a lifelong passion for athletic performance and wellness. She began her career in group fitness in 2017 and transitioned to full-time personal training in 2020. Drawing on her background as a competitive swimmer and Master's-level competitor in the sport of Olympic weightlifting, Gibeily specializes in female-focused strength training, and works with clients of all levels to build functional strength, confidence, and long-term health.
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