If you want to develop lean toned arms or if you want strong muscular arms, use dumbbells to strengthen your biceps and triceps. Dumbbells are especially beneficial because they utilize secondary stabilizing muscles to complete movements, giving you a more well-rounded strength-training session. To tone your arms, perform two to three sets of 12 to 15 repetitions of each exercise with a light weight. To develop strong arms, complete three to six sets of six to 12 repetitions of each exercise with a weight that makes completing a set difficult. Train your biceps and triceps on alternate days to allow time for muscle recuperation. Choose any four days a week to train your arms and rest on the other three days, or use these days to concentrate on other major muscle groups and aerobic exercise.
Day One
Target your triceps on your first day of arm exercises. Begin with a single dumbbell extension. Sit on the edge of a chair or weight bench holding the dumbbell with both hands. Raise the weight above your head, then slowly lower it behind your head. Perform bent over extensions next. Sitting on the edge of a weight bench, bend forward at the waist until your torso is parallel with the floor. Holding a dumbbell in each hand, bend your arms to bring the weights toward the sides of your chest, then extend your arms out behind you until your arms are completely straight and parallel with the floor.
Day Two
Work your biceps with dumbbell curls and concentration curls. Sit on the edge of a chair or weight bench or stand with your feet shoulder width apart. With your palms facing in front of your body, curl the weights toward your shoulders by bending your elbows, keeping your upper arms close to your body. Sit on the edge of a weight bench to perform concentration curls. Hold a dumbbell in one hand and place your elbow on your inner thigh. Bend your elbow to raise the weight toward your bicep, then fully extend your arm to complete one repetition.
Day Three
Use the third day of your arm workout to concentrate on your triceps again. Begin with skull crushers by lying on your back on a flat weight bench. Keep your feet flat on the floor. With a dumbbell in each hand, bring the weights to the sides of your head, your bent elbows pointing toward the ceiling. Raise the weights into the air until your arms are straightened. Continue lying on your back on the bench to perform triceps presses. Hold a dumbbell in each hand, your arms straight in front of your chest and perpendicular to the floor. With your palms facing one another, slowly bend your elbows to lower the weights until your upper arms are parallel with the floor. Straighten your arms to return to the original position.
Day Four
Finish your four-day arm workout by targeting your biceps with hammer curls and preacher curls. Stand with a dumbbell in each hand with your arms straight at your sides. With your palms facing your body, bend at your elbows to raise the weights toward your shoulders. Use a preacher bench to further strengthen your biceps. Sit on the preacher bench seat with your arms extended down the declined bench. Hold a dumbbell in each hand with your palms facing one another. Slowly bend your elbows to curl the weights toward your biceps.
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