{"id":785590,"date":"2026-07-26T14:19:22","date_gmt":"2026-07-26T14:19:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/785590\/"},"modified":"2026-07-26T14:19:22","modified_gmt":"2026-07-26T14:19:22","slug":"all-you-need-is-a-set-of-dumbbells-and-these-five-simple-exercises-to-build-stronger-arms","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/785590\/","title":{"rendered":"All you need is a set of dumbbells and these five simple exercises to build stronger arms"},"content":{"rendered":"

When you have minimal time to exercise, it’s important to have a routine that’s both effective and easy to remember.<\/p>\n

That way, you can jump straight into your workout the second you’re free.<\/p>\n

<\/p>\n

If you’re currently on the hunt for something that ticks those boxes, try this upper body routine from Ani Oksayan<\/a>, personal trainer and vice president of fitness at Chuze Fitness<\/a>.<\/p>\n

Latest Videos FromFit&Well<\/p>\n

It’s designed to be approachable, easy to follow, and simple to repeat.<\/p>\n

\u201cThese five foundational exercises target the biceps, triceps and shoulders\u2014the muscles responsible for many of the pushing, pulling, lifting, and carrying movements we perform every day,\u201d she says.<\/p>\n

You may like<\/p>\n

There is a particular order you must follow for this workout, so don\u2019t switch it up.<\/p>\n

\u201cBy alternating muscle groups, you can keep moving while one area recovers, making the workout both efficient and effective,\u201d Oksayan explains.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Five exercises for stronger armsBiceps curlOverhead triceps extensionLateral raiseHammer curlTriceps kickback<\/p>\n

\u201cChoose a weight that makes the final two or three repetitions feel challenging while allowing you to maintain proper form,\u201d says Oksayan.<\/p>\n

\u201cQuality movement will always produce better long-term results than lifting heavier with poor technique.<\/p>\n

1. Biceps curl<\/p>\n

How To Double Arm Curl (Dumbbell Bicep Curl) – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Primary muscles: Biceps<\/a> and forearms<\/p>\n

What to read next<\/p>\n

Sets: 3 Reps: 10-12 Rest: 20-30sec<\/p>\n

How to do it:<\/p>\n

Stand with your feet hip-width apart, core engaged, holding dumbbells.Bring your arms to your sides, palms facing forward.Lift the dumbbells toward your shoulders without swinging your torso.Pause briefly at the top, squeezing your biceps.Slowly lower back to the starting position with control.<\/p>\n

Form tips:<\/p>\n

Focus on controlling the lowering phase slowly, without letting the weights drop, to work your muscles in both directions.Keep your elbows tucked close to your body throughout the movement2. Overhead triceps extension<\/p>\n

How To Do An Overhead Tricep Extension – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Primary muscles: Triceps<\/a><\/p>\n

Sets: 3 Reps: 10-12 Rest: 20-30sec<\/p>\n

How to do it:<\/p>\n

Stand with your feet hip-width apart, core engaged, holding a dumbbell vertically with both hands cupped around the top.Raise the dumbbell overhead, arms extended straight.Slowly bend your elbows to lower the dumbbell behind your head, as far as comfortable.Raise the weight back overhead, fully extending your arms.<\/p>\n

Form tips:<\/p>\n

Keep your upper arms as stable as possible\u2014the movement should come from your elbows, not your shoulders.Keep your elbows pointed forward and close to your ears.3. Lateral raise<\/p>\n

How to do a Dumbbell Lateral Raise – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Primary muscles: Middle deltoids<\/a><\/p>\n

Sets: 3 Reps: 10-12 Rest: 20-30sec<\/p>\n

How to do it:<\/p>\n

Stand with your feet hip-width apart, core engaged, holding dumbbells by your sides, palms facing inward.Keeping a slight bend in your elbows, raise both arms out to your sides to shoulder height.Slowly lower the weights back to your sides.<\/p>\n

Form tips:<\/p>\n

Focus on control, not momentum, and avoid swinging the weights.Avoid shrugging your shoulders toward your ears at the top of the movement.4. Hammer curl<\/p>\n

How to do a Dumbbell Hammer Curl – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Primary muscles: Biceps, brachialis<\/a> and forearms<\/p>\n

Sets: 3 Reps: 10-12 Rest: 20-30sec<\/p>\n

How to do it:<\/p>\n

Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing inward (neutral grip).Bend your elbows to lift the weights toward your shoulders.Pause, then slowly lower the dumbbells back to the starting position and repeat.<\/p>\n

Form tip:<\/p>\n

A neutral grip helps strengthen your biceps and the muscles that support grip strength for everyday lifting and movement.Keep your elbows close to your torso.5. Triceps kickback<\/p>\n

Dumbbell Tricep Kickback – YouTube
\n\"Dumbbell<\/p>\n

Watch On <\/a><\/p>\n

Primary muscles: Triceps<\/p>\n

Sets: 3 Reps: 10-12 Rest: 60sec<\/p>\n

How to do it:<\/p>\n

Stand with your feet hip-width apart, holding dumbbells.Hinge forward from your hips so your torso is almost parallel with the floor, while keeping your back flat and core engaged.Bend your elbows to roughly 90\u00b0, keeping your upper arms close to your torso.Extend your arms straight behind you.Pause, then slowly return to the starting position.<\/p>\n

Form tips: <\/p>\n

Avoid swinging the weights.Think about extending through your elbows and squeezing the back of your arms with every repetition.<\/p>\n

\"woman<\/p>\n

Ani Oksayan<\/p>\n

\nSocial Links Navigation\n<\/p>\n

<\/p>\n

<\/a><\/p>\n

Ani Oksayan has been with Chuze Fitness for nearly 16 years and is their vice president of fitness. She is a frequent speaker at fitness conferences and holds a NASM certification.<\/p>\n","protected":false},"excerpt":{"rendered":"When you have minimal time to exercise, it’s important to have a routine that’s both effective and easy…\n","protected":false},"author":2,"featured_media":785591,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-785590","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/785590","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=785590"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/785590\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/785591"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=785590"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=785590"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=785590"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}