Dumbbells make it easy to work out on your own time.
If all you have are 5-pound dumbbells, you can still get ripped arms. You can use dumbbells to tone every muscle in your arm with a balanced routine to target the shoulders, upper arms and forearms. As an added bonus, you can use dumbbells anywhere, anytime so you no longer have an excuse not to work out.
Tone the front of your upper arms with bicep 21s. Stand with your feet shoulder width apart and your knees soft. Hold a dumbbell in each hand with your arms straight and palms facing forward. Keeping your shoulders stable, bend your elbows and curl the weights up just until your forearms are parallel to the ground. Lower and do seven repetitions. After seven repetitions, bring your arms up to the ending position. From here, bend your elbows and bring the weights toward your shoulders, returning them to waist level just before the weights touch your shoulders. Complete seven repetitions and then return to original starting position. From here, do seven repetitions, beginning with your arms straight and ending just before the weights touch your shoulders.
Holding a dumbbell in your right hand, stand with your left leg slightly in front of you. Hinge at your waist until your torso is almost parallel to the ground and rest your left hand on your left leg for support. Keeping your upper arm in line with your torso, bend your right elbow to 90 degrees so the weight is pointed toward the floor. This is your starting position. From here, flex your triceps, which are on the back of your upper arm and straighten your right elbow. Return to starting position and repeat 12 to 15 times before switching sides.
Standing Hammer Curl
To tone your forearms, perform this variation on a standard bicep curl. Stand with your feet shoulder width apart. Hold a dumbbell in each hand. Let your arms hang straight at your sides with your palms facing your body. Keeping your palms facing each other, bend your elbows and curl the weights toward your shoulders. Keep your shoulder joint fixed and your elbows close to your sides throughout the movement. Straighten your arms and repeat for 12 to 15 repetitions.
Add definition to your upper arms by toning your lateral deltoid, which runs from your upper arm bone to your scapula. Stand holding a dumbbell in each hand with your arms straight and palms facing your thighs. Keeping your arms straight, raise the dumbbells out to your sides until your arms are parallel to the floor. Do not let your shoulders rotate forward as you lift your arms. Return arms to sides and repeat 12 to 15 times.
Tips and Warnings
Before lifting weights, warm up with at least five minutes of cardiovascular exercise. If you're new to exercise, start with one set of each exercise. As you build strength, increase to three sets of each exercise, resting for 30 seconds between each set. Repeat the exercises up to three times each week, resting a day in between.