Building strong, toned arms isn’t just about aesthetics—it’s one of the best things you can do for long-term health and everyday functional strength.
If you’re not sure how to get started, this five-movement workout with a pair of dumbbells is just one that midlife strength training coach Edwina Jenner recommends.
“This is my go-to session for the strongest and most defined arms because it focuses on quick and efficient movement in just three strong sets,” she said. Fit and fine.
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While anyone can do this exercise and see results, this type of upper body work becomes increasingly important in middle life.
“From a physiological point of view, women naturally lose muscle mass in their mid-30s and this accelerates when estrogen declines during perimenopause,” explains Jenner.
“If you’re not actively maintaining and building muscle, you’re going to lose it and that affects everything from metabolism to joint stability.”
Jenner’s routine focuses on movements that help build and maintain muscle, and improve muscle tone. At the same time, strength training exercises will support weight management and joint health.
As you become more comfortable with the movements, gradually increase the weight of the dumbbells you use from one workout to the next – this keeps the exercises challenging so you continue to see results.
“Women will start to feel stronger within six weeks and they’ll start to feel better control, less tired and more confident using the weights,” says Jenner.
“At 12 weeks, they will begin to see significant improvement and strength gains provided they are consistent and gradually lift heavier weights to support the progress,” adds Jenner.
In the third part of each exercise, the weight should feel challenging but still allow you to maintain good form and posture.
Jenner adds that it shouldn’t be the only upper-body workout in your weekly strength training plan.
“This routine focuses on the triceps and biceps, but it doesn’t include large compound movements for your chest, back or shoulders, which are important for overall strength,” he says.
Jenner recommends doing this routine once a week, along with one or two full-body or other upper-body workouts that include exercises like rows, push-ups, and push-ups to create a well-rounded training plan.
You can find three full-body dumbbell exercises in our strength training routine for beginners.
How to do the Dumbbell Arms Exercise
The five exercises in this arms workout are as follows:
- Cross body curl
- Triceps kickback
- Hammer curl
- Triceps extension
- Single arm biceps curl
1. Cross body curl
Sets: 3 Representatives: 10-12
- Stand with your feet hip-width apart, with the dumbbells by your thighs facing your hands.
- Bend to your right side to raise the dumbbell to your left shoulder.
- Lower slowly, then repeat on the other side.
- Continue, alternating sides with each repetition.
Coach’s tip: Keep your elbow close to your body throughout the movement.
2. Triceps kickback
Sets: 3 Representatives: 10-12
- Stand with your feet hip-width apart, holding dumbbells by your sides.
- Bend forward from your hips, push your butt back and bend your knees slightly.
- Press your upper arms into your torso, and bend your elbows to 90°. This is your starting point.
- Extend your right elbow to lift the dumbbell behind you.
- Squeeze your triceps, then lower the dumbbell back to the starting position.
- Repeat on the other side, alternating sides with each repetition.
Coach’s tip: Remember to keep your elbows high and reset after each movement.
3. Hammer curl
Sets: 3 Representatives: 10-12
- Stand with your feet hip-width apart, holding dumbbells at your sides, hands facing each other.
- Bend your elbows to lift the weights up to your shoulders.
- Slowly down.
Coach’s tip: Keep your elbows straight and close to your torso throughout.
4. Triceps extension
Sets: 3 Representatives: 10-12
- Stand with your feet hip-width apart, holding the ends of a dumbbell overhead in both hands.
- Bend your elbows to carefully lower it behind your head.
- Extend your elbows to raise the dumbbell back to the starting position, squeezing your triceps at the top.
Coach’s tip: Mark your elbows before you eat them.
5. Single arm biceps curl
Sets: 3 Representatives: 10-12
- Stand with your feet hip-width apart, holding dumbbells by your thighs, your hands in front of you.
- Bend your right arm to raise the dumbbell to your right shoulder.
- Lower slowly, then repeat on the other side.
- Continue, alternating sides with each repetition.
Coach’s tip: Keep your elbows close to your body and avoid flares.
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