All you need is a set of dumbbells and these five simple exercises to build stronger arms
Memorize this simple routine and you can use it anytime you need an upper-body workout
When you have minimal time to exercise, it's important to have a routine that's both effective and easy to remember.
That way, you can jump straight into your workout the second you're free.
If you're currently on the hunt for something that ticks those boxes, try this upper body routine from Ani Oksayan, personal trainer and vice president of fitness at Chuze Fitness.
It's designed to be approachable, easy to follow, and simple to repeat.
“These five foundational exercises target the biceps, triceps and shoulders—the muscles responsible for many of the pushing, pulling, lifting, and carrying movements we perform every day,” she says.
There is a particular order you must follow for this workout, so don’t switch it up.
“By alternating muscle groups, you can keep moving while one area recovers, making the workout both efficient and effective,” Oksayan explains.
Five exercises for stronger arms
- Biceps curl
- Overhead triceps extension
- Lateral raise
- Hammer curl
- Triceps kickback
“Choose a weight that makes the final two or three repetitions feel challenging while allowing you to maintain proper form,” says Oksayan.
“Quality movement will always produce better long-term results than lifting heavier with poor technique.
1. Biceps curl
Primary muscles: Biceps and forearms
Sets: 3 Reps: 10-12 Rest: 20-30sec
How to do it:
- Stand with your feet hip-width apart, core engaged, holding dumbbells.
- Bring your arms to your sides, palms facing forward.
- Lift the dumbbells toward your shoulders without swinging your torso.
- Pause briefly at the top, squeezing your biceps.
- Slowly lower back to the starting position with control.
Form tips:
- Focus on controlling the lowering phase slowly, without letting the weights drop, to work your muscles in both directions.
- Keep your elbows tucked close to your body throughout the movement
2. Overhead triceps extension
Primary muscles: Triceps
Sets: 3 Reps: 10-12 Rest: 20-30sec
How to do it:
- Stand with your feet hip-width apart, core engaged, holding a dumbbell vertically with both hands cupped around the top.
- Raise the dumbbell overhead, arms extended straight.
- Slowly bend your elbows to lower the dumbbell behind your head, as far as comfortable.
- Raise the weight back overhead, fully extending your arms.
Form tips:
- Keep your upper arms as stable as possible—the movement should come from your elbows, not your shoulders.
- Keep your elbows pointed forward and close to your ears.
3. Lateral raise
Primary muscles: Middle deltoids
Sets: 3 Reps: 10-12 Rest: 20-30sec
How to do it:
- Stand with your feet hip-width apart, core engaged, holding dumbbells by your sides, palms facing inward.
- Keeping a slight bend in your elbows, raise both arms out to your sides to shoulder height.
- Slowly lower the weights back to your sides.
Form tips:
- Focus on control, not momentum, and avoid swinging the weights.
- Avoid shrugging your shoulders toward your ears at the top of the movement.
4. Hammer curl
Primary muscles: Biceps, brachialis and forearms
Sets: 3 Reps: 10-12 Rest: 20-30sec
How to do it:
- Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing inward (neutral grip).
- Bend your elbows to lift the weights toward your shoulders.
- Pause, then slowly lower the dumbbells back to the starting position and repeat.
Form tip:
- A neutral grip helps strengthen your biceps and the muscles that support grip strength for everyday lifting and movement.
- Keep your elbows close to your torso.
5. Triceps kickback
Primary muscles: Triceps
Sets: 3 Reps: 10-12 Rest: 60sec
How to do it:
- Stand with your feet hip-width apart, holding dumbbells.
- Hinge forward from your hips so your torso is almost parallel with the floor, while keeping your back flat and core engaged.
- Bend your elbows to roughly 90°, keeping your upper arms close to your torso.
- Extend your arms straight behind you.
- Pause, then slowly return to the starting position.
Form tips:
- Avoid swinging the weights.
- Think about extending through your elbows and squeezing the back of your arms with every repetition.
Ani Oksayan has been with Chuze Fitness for nearly 16 years and is their vice president of fitness. She is a frequent speaker at fitness conferences and holds a NASM certification.
