Build strong, sculpted arms with this 25-minute toned arms workout for women. Six dumbbell arm exercises to strengthen and tone every muscle in the upper body. Challenge your biceps, triceps, chest, back and shoulder muscles in this arm toning workout.
Biceps, triceps, back, chest and shoulders – build total upper body strength at home with this toned arms workout.
These are the best dumbbell arm exercises to build strength, muscle and definition in the upper body. Ultimately, building strength and muscle definition will give you “toned” arms.
While I love a good upper body push workout or pull workout, this efficient dumbbell arm workout targets every upper body muscle group. It’s my go to arm workout when I’m short on time, but want to target the total upper body.
All you need is a set of dumbbells to effectively target the arms in under 30 minutes. Bonus: there are no push-ups in this home workout!
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Toned Arms Workout FAQs
Lifting weights is essential for achieving muscle growth and burning body fat (which results in that “toned” look). If your goal is to improve definition in your arms, reach for heavy weights. You’ll know you chose the right weight if the last 2-3 reps in a set are challenging (The American Council on Exercise).
This depends on how often you are training arms and at what intensity. If you are lifting heavy, challenging weights and following a well-rounded strength training program, you can expect to feel a change after 4-8 weeks of consistent lifting.
The most effective arm toning workouts combine isolation exercises and complex multi-joint exercises. For example, a bicep curl targets the front of the arm (isolation exercises) while a plank row exercise targets the chest, back, triceps and core (complex exercise). This arm workout includes both isolation and complex exercises.
While lifting weights is the most effective way to build muscle, bodyweight exercises like planks and push ups can be effective, too. A comprehensive fitness program will challenge you in a variety of ways, including through bodyweight arm exercises.
25-Minute Toned Arms Workout For Women
Build upper strength and muscle definition with this 25-minute arm workout.
A complete arm workout designed to sculpt every muscle group in the upper body: the shoulders, back, chest, biceps and triceps.
Bonus: constant core engagement means your abs will get a sneaky workout as well.
I suggest adding an upper body workout like this one to your weekly fitness routine once a week.
Workout Equipment:
Medium-to-Heavy Pair of Dumbbells. We’re using 10-20 lbs.
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Workout Instructions:
Follow along with the guided 25-Minute Arm Toning Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Arm Workout Looks Like This:
- 3 Circuits (2 arm toning exercises per circuit)
- Timed Intervals (30 seconds of work per exercise, followed by 10 seconds of rest. Perform as many repetitions as you can in the timed interval.)
- Repeat Each Circuit x3 Sets
Workout Outline
CIRCUIT ONE: BICEPS AND TRICEPS
- Half Bicep Curls
- Overhead Tricep Extensions
CIRCUIT TWO: CHEST AND BACK
- Dumbbell Chest Press
- Single Arm Plank Rows and Plank Walk
CIRCUIT THREE: SHOULDERS, TRICEPS AND CORE
- V-Sit Hold and Shoulder Press
- Dumbbell Pullover
6 Arm Exercises for Women
Half Bicep Curls
Targets: Biceps (the front of the arm).
Increased time under tension strengthens the biceps muscle and increases the biceps hypertrophy (muscle growth).
How To Do Half Bicep Curls
- Start standing, feet hip-width apart and core engaged. Hold a dumbbell in each hand, palms facing out away from the body (underhand grip or supine curl).
- Keeping your elbows locked by your sides, perform a half bicep curl, curling the weights up to around belly button height. Pause at the top to hold both arms at a 90-degree angle. Think about keeping your shoulder blades back and down to avoid neck strain.
- Then, slowly lower the dumbbells with control, returning the weights to your thighs.
Overhead Tricep Extension
Targets: The triceps (back of the arm). This move also engages all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
How To Do Overhead Tricep Extensions
- Start standing with feet hip-width apart, core engaged and knees slightly bent. Hold one dumbbell vertically between your palms overhead.
- Slowly bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’, if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
- Squeeze through the back of your arm as you exhale, pressing the dumbbell overhead, arms fully extended.
Dumbbell Chest Press
Targets: Pectoral muscles (chest) and both the anterior and lateral heads of the deltoid (upper arms and shoulders).
How To Do A Dumbbell Chest Press
- Lie flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees slightly bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
- Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
- Lower the dumbbells back towards your chest with control.
Single Arm Plank Rows and Plank Walk
Targets: All of the arm muscles, specifically engaging the upper back, biceps, triceps, shoulders and core.
Plank and rows, or renegade rows, are an effective way to build muscle definition in the arms and abs; simultaneously building upper back strength and core strength.
How To Do Single Arm Plank Rows and Plank Walk
- Place your dumbbells 2-3 feet apart on the ground.
- Start in high plank position in front of the dumbbell on your right. Right hand is on the dumbbell and left hand is on the ground. Core is engaged, forming a straight line from your heels through the top of your head.
- From this plank position, perform a single arm back row by pulling the dumbbell back towards your right hip, elbow up towards the ceiling. Focus on keeping both hips square to the ground as you perform this row.
- Lower the dumbbell back to the ground slow and controlled. Repeat x4, performing 4 plank rows on one side of the body.
- Then, perform a lateral plank walk over to the dumbbell on your left: moving laterally to the left by stepping your left hand and left foot out, right hand and right foot to follow.
- Holding the dumbbell in your left hand, right hand planted on the ground, perform 4 plank rows on the left side of the body.
- Then, reverse the plank walk, moving to your right and returning to starting position.
Modification: Perform standing bent over rows rather than renegade rows. Stand with feet hip width apart and hinge at the hips to perform a single arm back row.
V-Sit Hold and Shoulder Press
Targets: Deep transverse abs, rectus abdominis, lower abs, shoulders, top of the thighs and hips.
How To Do A V-Sit Hold and Shoulder Press
- Start sitting on your mat on your “sit bones”, knees bent at 90 degrees and feet planted on the floor. Hold a dumbbell in each hand at your collarbones.
- Engage your core as you lean back and lift your heels off the ground. Your body should form a “V” shape between your torso and knees.
- Exhale as you press the dumbbells overhead, performing a shoulder press.
- With control, lower the dumbbells, returning the dumbbells to shoulder height and returning to the starting position.
Modification: Keep one or both heels on the ground rather than floating your legs for additional core support.
Dumbbell Pullover
Targets: Mainly the triceps, lats (latissimus dorsi) and pecs (pectoralis major and pectoralis minor) while also targeting the core and abs for stability.
This is one of the best arm exercises you can do to strengthen the muscles you need to develop for pull ups as well.
How To Do A Dumbbell Pullover
- Start lying on your back, with legs bent at 90 degrees, feet hip width apart. Hold a dumbbell horizontally between your hands, elbows slightly bent, hands shoulder width apart, palms facing in.
- Press through your heels and squeeze your glutes to lift your hips into the air, performing a glute bridge.
- Keeping arms straight, with a slight bend in the elbows, slowly lower the dumbbell overhead towards the ground.
- Then pull the dumbbell back overhead, engaging the lats, to return to the starting position.
Modification: Omit the glute bridge, performing the dumbbell pullover from a lying position with your lower back pressed into the ground.
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