6 dumbbell exercises for men to tone arms

You may have a great pec and fat set, but what about your arms? If you think they could use some extra attention, we’ve got just what you’re looking for.

In this article, we’ll cover some weightlifting exercises for men that can help you tone your biceps and triceps.

Exercises with dumbbells to tone arms

Here are six such exercises for men:

#1 Dumbbell Curl

Dumbbell curls are a great way to tone your biceps. To do this exercise, you’ll need two dumbbells and a bench or chair that you can place weights on when not in use.

Here’s how you do it:

  • Start with both arms extended straight out in front of you, shoulder height.
  • With palms facing forward, curl a dumbbell toward your shoulders until it’s chin-high (or as close as possible).
  • Once there, slowly lower your back until both arms are straight again.
  • Repeat this movement 12–15 times on each arm before switching sides and repeating again.


To increase the difficulty of the movement, hold heavier weights – a pair of 20-pound dumbbells will work well here. Focus on having strict form throughout the entire set and avoid using momentum to lift heavier weights.

#2 Preacher Curl

To perform the preacher curls, you need a preacher bench. If not available, you can use an inclined bench. However, set the chair to about 45 degrees and adjust the backrest so that your arms are at about 90 degrees.

To focus on your biceps and minimize cheating from other muscle groups during the exercise, keep your biceps close to your sides throughout the movement. Don’t let them flare outward or upward. Also, do not allow any movement in the elbow joint other than flexion and extension: do not bend or twist.

When lifting heavy objects off a rack or stepping into position on a treadmill (for example), do not cling to anything for support. Instead, take small steps until you are ready for each rep. That will help keep the biceps taut throughout the entire movement rather than using momentum to leave the rack or platform before letting go prematurely.


That’s especially important if you’re using heavier weights. If they are too heavy, they will not provide enough resistance while moving not only to prevent cheating but also to reduce the possibility of injury and prevent poor form.

#3 Extend the triceps standing on the head

The overhead tricep extension is a signature tricep exercise. They target each end of the tricep and can help build a solid set of arms.

Here’s how you do this exercise:

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand.
  • Straighten your arms overhead, with palms facing forward
  • Lower the dumbbell behind your head (right elbow near ear).
  • Perform the desired number of repetitions.


#4 Lie on your side with dumbbells

This is a great exercise for the chest. To do it, you will need a pair of dumbbells.

Proceed as follows:

  • Lie on your back on a flat bench and hold weights at arm’s length above your chest, with palms facing away from you.
  • Slowly lower the dumbbells back until they’re parallel to the floor, but don’t let them touch each other.
  • Raise them back up again to an arm’s length above your chest, keeping good posture throughout and making sure not to sway or use momentum. It should be a slow, controlled motion with no jerky movements.


# 5 Tricep Kickback

Kickbacks are a great way to gain triceps and feel that signature stretch without fancy equipment or any prior experience in the gym. It’s beginner-friendly, gear-friendly, and has everything you could possibly need in a beginner arm workout.

Here’s how you can do it:

  • Stand with your torso bent at a 90-degree angle.
  • Grip the dumbbells with an overhand grip.
  • Lift the dumbbells up and out until they’re parallel to the floor.
  • Lower them back to the sides.

# 6 Hammer Curl

Here’s how it’s done:

  • Grab a dumbbell and hold it by your side with your palms facing in (this is called a neutral grip).
  • Without moving your upper arm, bend it to bring the weight up to shoulder level.
  • Make sure to keep your elbows pointing towards the floor throughout the movement.

Beginners should do light weight training and focus on better fitness rather than increasing reps or lifting heavy weights too soon.

Start by doing about 10-12 reps per set for 2-3 sets per day when you’re just starting out so you can get used to doing the exercise correctly before moving on to heavier or heavier weights. More sets per workout and longer rest periods between workouts.

Take it

The best biceps exercises for men to tone their arms are barbells, sit-ups, and everything in between. All of these exercises use muscles in different ways to help you develop upper body strength and definition.

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