A Human Web
Join

Exercises

Dumbbell arm exercises

Dumbbell arm exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

65 moves60 with 3D demosBeginner 26Intermediate 39

Beginner dumbbell arm exercises 26

Dumbbell biceps curl demonstrated on the 3D figure3D demoDumbbell biceps curlBeginner · A dumbbellDumbbell forearm rotation demonstrated on the 3D figure3D demoDumbbell forearm rotationBeginner · A dumbbell + A bench or boxDumbbell reverse wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or boxDumbbell triceps kickback demonstrated on the 3D figure3D demoDumbbell triceps kickbackBeginner · A dumbbellDumbbell wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or boxFarmer's carry demonstrated on the 3D figure3D demoFarmer's carryBeginner · A dumbbell + A kettlebellHammer curl demonstrated on the 3D figure3D demoHammer curlBeginner · A dumbbellOne-arm triceps kickback demonstrated on the 3D figure3D demoOne-arm triceps kickbackBeginner · A dumbbellReverse wrist curl demonstrated on the 3D figure3D demoReverse wrist curlBeginner · A dumbbell + A bench or boxSeated dumbbell curl demonstrated on the 3D figure3D demoSeated dumbbell curlBeginner · A dumbbell + A bench or boxSeated dumbbell reverse wrist curl demonstrated on the 3D figure3D demoSeated dumbbell reverse wrist curlBeginner · A dumbbell + A bench or boxSeated dumbbell wrist curl demonstrated on the 3D figure3D demoSeated dumbbell wrist curlBeginner · A dumbbell + A bench or box

Intermediate dumbbell arm exercises 39

Alternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxDecline dumbbell triceps extension demonstrated on the 3D figure3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or boxDumbbell bench press demonstrated on the 3D figure3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or boxDumbbell preacher curl demonstrated on the 3D figure3D demoDumbbell preacher curlIntermediate · A dumbbell + A bench or boxDumbbell reverse curl demonstrated on the 3D figure3D demoDumbbell reverse curlIntermediate · A dumbbellDumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or boxIncline dumbbell curl demonstrated on the 3D figure3D demoIncline dumbbell curlIntermediate · A dumbbell + A bench or boxIncline dumbbell press demonstrated on the 3D figure3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or boxIncline hammer curl demonstrated on the 3D figure3D demoIncline hammer curlIntermediate · A dumbbell + A bench or boxLying dumbbell extension, palms down demonstrated on the 3D figure3D demoLying dumbbell extension, palms downIntermediate · A dumbbell + A bench or box

Workouts that use them

More exercises

Questions people ask

What are good dumbbell arm exercises for beginners?

Start with moves graded easy, such as Dumbbell biceps curl, Dumbbell forearm rotation, Dumbbell reverse wrist curl over a bench. There are 26 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.