Dumbbell Exercises for Women to Tone Arms

Dumbbells help your arms go from flab to fab.

Dumbbells help your arms go from flab to fab.

If your arms are more flabby than fabulous, dumbbell exercises can help you tone them. As you shed fat with cardio exercise, a few good strength-training moves can help you get arms you're not afraid to show off. You don't even need to leave the comfort of your own home to get sexy, toned arms. Dumbbell exercises can be done at home anytime you don't want to go to the gym.


If flabby underarms have you cringing with embarrassment, doing curls to tone your biceps and triceps muscles can improve the appearance of your arms as you lose fat. Look sexy in that sleeveless top or dress by shaping and toning your biceps and triceps muscles. Curls are an effective exercise that can add definition to your upper arms. Stand with your feet hip-width apart while holding a dumbbell in each hand. Position your arms so the inner arms and palms of your hands are facing forward. Curl your arms up as you bring your hands toward your shoulders; stop about 6 inches short of touching your shoulders. Bring your arms down with control to complete one repetition. Perform triceps curls, also called kickbacks, by bending 45 degrees at the waist and bringing your upper arms close to your sides. Start with your arms bent 90 degrees, and then extend your arms to straighten them as you bring them back behind you. Draw your arms forward again to complete one rep. Do 12 to 24 of each curl, three times weekly.


Get a bigger bang for your buck with dumbbell presses that work your arms as well as your chest and shoulders. Lie on your back while holding a dumbbell in each hand. Bring the dumbbells up to chest level to get into the starting position. Press the weights up toward the ceiling until your arms are straight, without locking your elbows. Lower the dumbbells with control, using your arm and chest muscles to power the movement. Perform 12 to 24 dumbbell presses, three times weekly.


Dumbbells add extra resistance and challenge to tone your arms faster. Get sexy arms you're excited to show off by doing weighted extensions. Stand with your feet shoulder-width apart while holding a dumbbell in each hand. Lift the dumbbells directly in front of you, keeping your arms straight without locking your elbows, until your arms are parallel to the floor. Lower your arms, and then repeat the same movement but with your arms pointing out toward the sides. Lower to the starting position to complete one rep. Do 12 to 24 extensions, three times each week.

Show Off Muscles by Burning Fat

To show off those muscles to the max, get rid of the flab that's hiding them. As you strengthen and tone your arms with dumbbell exercises, get involved in cardio exercises to lose fat. Aerobic activity such as tennis, basketball, rowing, swimming or using the elliptical machine will help you blast fat from your body to reveal a slimmer, trimmer body.

About the Author

Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.

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