If you want to build strength in your arms at home, it’s hard to beat dumbbell exercises. Get yourself a pair of dumbbells and because you can work each arm individually, you will address any strength imbalances in your arms—a surprisingly common occurrence.
Personal trainer Stevie Griffin has just launched a new program on the workout app Ladder, featuring dumbbell-only workouts so I took the opportunity to ask her for her top three dumbbell moves for toning your arms.
“Together they hit the shoulder and both sides of the arm for a balanced, strong result, and they’re all easy to learn and load progressively,” she says.
“The shoulder press builds strong, capable shoulders and hits the triceps too, so you get a lot of upper-body payoff from one move, and it translates directly into everyday life, like lifting things overhead.
“Skull crushers isolate the triceps, which make up about two-thirds of your upper arm, so if you want that toned, defined look on the back of the arm, this is the move that gets you there.
“Lateral raises build the side of the shoulder, which creates that lean, capped shape that makes the whole arm look sculpted.”
Here’s how to do each move in Griffin’s routine.
1. Shoulder press
Sets: 2-4 Reps: 8-15
How to do it:
- Stand with your feet hip-width apart, holding dumbbells in front of your shoulders, palms facing forward.
- Engage your core.
- Press the weights overhead until your arms are extended, but don’t lock out your elbows and avoid hunching your shoulders.
- Lower the weights slowly back to the start.
2. Skull crusher
Sets: 2-4 Reps: 8-15
How to do it:
- Lie on your back on a weight bench with your feet flat on the floor.
- Hold the dumbbells directly above your chest with your arms straight.
- Keeping your upper arms stable, bend your elbows to lower the weights behind you until they reach the tops of your shoulders.
- Extend your arms straight to return to the starting position.
- Avoid swinging your upper arms, maintaining control throughout the movement.
3. Lateral raise
Sets: 2-4 Reps: 8-15
How to do it:
- Stand with your feet hip-width apart with a slight bend in your knees, holding dumbbells by your sides.
- Raise the dumbbells out to the sides to shoulder height, keeping a slight bend in your elbows.
- Lower the weights slowly and with control, avoiding swinging or using momentum.
What weights are best for beginners?
One of the most common questions trainers on the internet get asked is what weights they use, but the answer to that will almost always be different to the weight you should use.
According to Griffin, there isn’t a one-size-fits-all answer. Your dumbbell weight will also depend on the move and the muscles it uses—you might find you can lift more in a shoulder press than a lateral raise.
“The biggest thing I want people to understand is that it isn’t about picking a certain weight, it’s about choosing a weight that’s challenging for you,” Griffin says.
“My rule of thumb is that the last two or three reps of every set should feel challenging while still allowing you to maintain great form. If you finish your set and feel like you could have done another eight to 10 reps, it's probably time to increase the weight.”
It’s also worth keeping in mind that the weight you use should probably be adjusted for each exercise. For instance, you might find you can lift more in a shoulder press than a lateral raise.