Tone your arms in 30 days with this easy dumbbell arms workout routine

Our easy dumbbell arms workout will work your biceps, triceps and deltoids for stronger, toned arms and shoulders

A woman with strong arms doing a dumbbell arms workout
(Image credit: Future)

If stronger, more toned arms and shoulders is top of your fitness wish list, then our dumbbell arms workout routine is for you.

All it takes is a set of dumbbells (check out our pick of the best adjustable dumbbells if you don't already own some) and six simple moves that we think constitute one of the best workouts for arms you can do - especially if you're looking to tone up and build strength.

The 30-day plan has been devised by Tatiana Robbins, a former British Military Fitness personal trainer who now works with Be Fearsome. Her promise? To help you build fitter, firmer arms in just one month.

‘For toned arms you’ll need to work your upper arm and shoulders – biceps, triceps and deltoids,’ explains Robbins. As such, her plan consists of six key exercises that target these areas, including bicep curls (some of the best bicep workouts around) and shoulder presses. 

Ready to get started? First master Robbins' six essential moves before diving into our 30-day dumbbell arms workout routine (which details what moves to do when, along with how many reps to do) below.

Dumbbell arms workout: six key moves to master

Single arm hammer bicep curl

Woman doing a single arm hammer bicep curl

(Image credit: Future)
  • Stand upright with a dumbbell in each hand held at arm’s length. 
  • Keep your elbows close to your torso and palms facing in. 
  • Keeping the upper arm still, curl the weight in one arm upwards until the dumbbell is at shoulder level. 
  • Pause briefly, inhale and lower the dumb-bell back down to the starting position. 
  • Repeat with the opposite arm.

Double arm triceps extension

Woman doing a double arm triceps extension as part of a dumbbell arms workout

(Image credit: Future)
  • Stand with your feet shoulder-width apart.
  • Raise the upper arms above your shoulders, close to your head, with elbows bent and  the dumbbell hanging behind your head. 
  • Raise the dumbbell until both arms are fully extended. 
  • Pause, then lower dumbbell back to the starting position.

Double shoulder press

Woman doing a double shoulder press as part of a dumbbell arms workout

(Image credit: Future)
  • Hold a dumbbell in each hand at shoulder height with your feet shoulder-width apart and palms facing down. 
  • Extend both arms to the ceiling, then pause. 
  • Lower slowly to start position and repeat. 
  • Avoid driving through the legs or leaning backwards.

Double arm bicep curl with twist

Woman doing a double arm biceps curl with twist as part of a dumbbell arms workout

(Image credit: Future)
  • Hold a dumb-bell in each hand at arm’s length. Keep the elbows in close and palms facing in. 
  • With the upper arms still, raise both dumbbells and rotate the wrists until the palms face upwards and the dumbbell is at shoulder level. 
  • Pause then lower.

Tricep kick-back

Woman doing a tricep kick back as part of a dumbbell arms workout

(Image credit: Future)
  • Move one leg backwards and lean over your front leg slightly. 
  • With the upper arms parallel to the floor and elbows bent, raise the dumbbells behind you, keeping your arms still, until they are straight. 
  • Pause and lower dumbbells to start position.

Front & side dumbbell raise

Woman doing a front & side dumbbells raise as part of a dumbbell arms workout

(Image credit: Future)
  • Hold a dumb-bell in each hand. 
  • With knees soft and elbows bent slightly, lift both weights in front of you to shoulder height. 
  • Lower to your sides with control. 
  • On the next repetition, raise the dumb-bells laterally to shoulder height and lower slowly. 
  • You should count front and side as one rep.

Your 30-day dumbbell arms workout routine

Below you'll find a day-by-day plan outlining which moves to do when, and - crucially - how many reps to do. The reps increase as they days go on and (in theory) your strength increases.

Not sure what weight dumbbell to start with? ‘Use your first workout to find the right weight for you,' advises Robbins. 'You should be fatigued but still able to complete the required reps.'

But don't rest on your laurels. Move up in weight when you can complete the reps on two consecutive workouts.

Day 1

3 x Single arm hammer bicep curl

3 x Double arm triceps extension

3 x Double shoulder press

Day 2

4 x Single arm hammer bicep curl

4 x Double arm triceps extension

4 x Double shoulder press

Day 3

5 x Single arm hammer bicep curl

5 x Double arm triceps extension

5 x Double shoulder press

Day 4

6 x Single arm hammer bicep curl

6 x Double arm triceps extension

6 x Double shoulder press

Day 5

7 x Single arm hammer bicep curl

7 x Double arm triceps extension

7 x Double shoulder press

Day 6

8 x Single arm hammer bicep curl

8 x Double arm triceps extension

8 x Double shoulder press

Day 7

9 x Single arm hammer bicep curl

9 x Double arm triceps extension

9 x Double shoulder press

Day 8

REST DAY! Use this time for recovery, perhaps using one of the best foam rollers to roll aching arms and shoulders.

Day 9

10 x Single arm hammer bicep curl

10 x Double arm triceps extension

10 x Double shoulder press

Day 10

11 x Single arm hammer bicep curl

11 x Double arm triceps extension

11 x Double shoulder press

Day  11

12 x Single arm hammer bicep curl

12 x Double arm triceps extension

12 x Double shoulder press

Day 12

13 x Single arm hammer bicep curl

13 x Double arm triceps extension

13 x Double shoulder press

Day 13

14 x Single arm hammer bicep curl

14 x Double arm triceps extension

14 x Double shoulder press

Day 14

15 x Single arm hammer bicep curl

15 x Double arm triceps extension

15 x Double shoulder press

Day 15

REST DAY

Day 16

3 x Double arm bicep curl with twist

3 x Tricep kick back

3 x Front & side dumbbell raise

Day 17

4 x Double arm bicep curl with twist

4 x Tricep kick back

4 x Front & side dumbbell raise

Day 18

5 x Double arm bicep curl with twist

5 x Tricep kick back

5 x Front & side dumbbell raise

5ay 19

6 x Double arm bicep curl with twist

6 x Tricep kick back

6 x Front & side dumbbell raise

Day 20

7 x Double arm bicep curl with twist

7 x Tricep kick back

7 x Front & side dumbbell raise

Day 21

8 x Double arm bicep curl with twist

8 x Tricep kick back

8 x Front & side dumbbell raise

Day 22

REST DAY

Day 23

9 x Double arm bicep curl with twist

9 x Tricep kick back

9 x Front & side dumbbell raise

Day 24

10 x Double arm bicep curl with twist

10 x Tricep kick back

10 x Front & side dumbbell raise

Day 25

11 x Double arm bicep curl with twist

11 x Tricep kick back

11 x Front & side dumbbell raise

Day 26

12 x Double arm bicep curl with twist

12 x Tricep kick back

12 x Front & side dumbbell raise

Day 27

13 x Double arm bicep curl with twist

13 x Tricep kick back

13 x Front & side dumbbell raise

Day 28

14 x Double arm bicep curl with twist

14 x Tricep kick back

14 x Front & side dumbbell raise

Day 29

15 x Double arm bicep curl with twist

15 x Tricep kick back

15 x Front & side dumbbell raise

Day 30

16 x Double arm bicep curl with twist

16 x Tricep kick back

16 x Front & side dumbbell raise

Congratulations you've completed our 30-day dumbbell arms workout routine! Share your results by tagging @wearefitandwell in a picture on Instagram.

Natalia Lubomirski
Natalia Lubomirski

Natalia is a health and fitness journalist who has written for the likes of Woman & Home and Marie Claire, and likes to practice what she preaches when it comes to staying fit and well. She loves the outdoors and would happily swap the treadmill for the trail at any opportunity. As such, in her free time you'll likely find her up a mountain somewhere. She has hiked eight of the major mountain ranges across four continents, including the Appalachians, the Smokies, the Sierra Nevadas (where she hiked to the top of Half Dome during her honeymoon) and the Atlas Mountains, as well hitting the summits of Snowdon and Pen-Y-Fan (Brecon Beacons), Table Mountain in South Africa and the Blue Mountains in Australia. She was also a fencer for 13 years, wielding an epée for Team GB during her teenage years. Having recently welcomed a baby, Natalia is currently getting back into her fitness routine, and has her sights set on completing a triathlon, something she and her husband started out on before their bundle of joy arrived.