Fitness

Exercises with dumbbells: 8 best moves to tone arms

Published

2 years ago

November 12, 2024

Exercises with dumbbells: 8 best moves to tone arms

Strengthen and tone your arms to perform daily activities with ease. All you have to do is incorporate these arm exercises with dumbbells in your workout routine.

Toning your arms may be one of your aesthetic goals. But you should not aim to have toned and strong arms just because they look good. They are essential in making daily tasks like lifting and carrying things easier. Even reaching the top shelf needs the help of well-defined arms. To gain them, you need to sweat it out. If you already have a fitness routine, add arm exercises with dumbbells to it. At most gyms, you will find many fixed dumbbells of varying weights. If working out at home is more your style then go for adjustable dumbbells. Having this type of dumbbell means you can add or remove the weighted plates as per your requirement.

Arm exercises with dumbbells: How it helps?

Maintaining arm strength and keeping them toned become increasingly important as we age. “Starting around age 35, muscle endurance and strength naturally begin to decline by about 1 percent each year. This gradual loss of muscle can result in decreased endurance, strength, limited range of motion and a higher risk of injury,” says physiotherapist and fitness expert Dr Aijaz Ashai.

Use dumbbells while doing arm exercises. Image courtesy: Adobe Stock

To build and maintain muscle mass as well as strength, the US Centers for Disease Control and Prevention recommends two days of muscle-strengthening activities every week. “Doing arm exercises can preserve strength, promote healthy movements, improve balance, and prevent injuries,” says the expert.

Dumbbells are a versatile tool for strengthening and toning arms. During a 2020 study published in Frontiers, dumbbell exercises led to a high level of muscle activation in the upper arm of participants. Here’s how dumbbells help build strong and toned arms:

8 effective arm exercises with dumbbells

1. Bicep curl

To do bicep curl that targets biceps, stand with dumbbells at your sides, with your palms facing forward.
Curl the dumbbells up towards your shoulders.
Lower them down slowly.

2. Hammer curl

Hold the dumbbells with your palms facing one another.
Bend your elbow to lift the weights targeting your forearms and biceps, and neutralise your wrists.
Bring them down after a few seconds.

3. Tricep kickback

Hold dumbbells in your hand with your palms facing each other, and keeping your knees little bent.
Maintain a straight spine as you hinge forward at your waist.
Bring your chest almost parallel to the ground.
Keep your upper arms closer to your body with your head in line with your straight spine.
Engage your triceps by keeping your elbows straight.
Keep your upper arms still, and move just your forearms.
Pause then return the weights to the first step.

4. Military press

Make sure your palms are facing forward, as you hold a dumbbell above each shoulder.
Press the dumbbells up, with the weights above your head, and your elbows bent a little bit.
Hold the equipment above your head for a moment.
Slowly lower the dumbbells back.

5. Lateral raise

Stand with two dumbbells at your sides to target your shoulders.
Raise your arms to shoulder height, where they form a “T” shape.
Lower back to starting position very slowly.

6. Front raise

Hold dumbbells in front of your thighs, and your palms facing down.
Raise one dumbbell straight in front up to shoulder height.
Follow the same steps using the other dumbbell then lower down.

7. Concentration curl

Sit with dumbbells in each hand. Place the elbow of your arm you are holding the dumbbell onto on the inner thigh of your other leg.
Focusing on your biceps, curl up and down on the dumbbell.
Lean forward with dumbbells, and bend your elbows to 90 degrees
Extend your arms behind you until they are straight.
Go back to the starting point.

8. Dumbbell pullover

Raise your arms with dumbbells toward the ceiling with your palms facing each other, and elbows slightly bent.
Extend the dumbbells back and over your head.
Take three seconds to reach a fully extended position where the dumbbells are behind your head.
Return your arms to the starting position.

Woman with dumbbells — Start with lighter weights. Image courtesy: Adobe Stock

Arm exercises with dumbbells: Some tips to keep in mind

“While starting with arm exercises with dumbbells, aim for maximum repetitions with minimal weight. You can do three sets of 12 to 15 reps to help build endurance in your muscle fibers,” says Dr Ashai. Once you reach the endurance level, shift focus to strengthening your arm muscles, which will allow them to maintain strength for longer periods.

The weight of the dumbbell depends on the level of fitness among women. “Newcomers can start with 3 to 5 lbs, as light dumbbells will help them focus on form rather than the weight,” says the expert. People who are accustomed to exercises require 5 to 10 lbs. An advanced fitness enthusiast can go for 10 to 15 lbs or higher to tone arms.

Arm exercises with dumbbells: Who should avoid?

People with injuries or limitations in the shoulder, elbow, or wrist area should not perform arm exercises with dumbbells without first clearing by a doctor or trainer.
Back pain or posture problems can make it difficult for some people to do standing exercises, so go for a seated alternative.
People with muscle pain should not lift weights.

You can incorporate arm exercises with dumbbells into a full-body workout. But listen to your body and rest if the muscles in your arms get sore. If you have any health conditions such as shoulder, elbow, or wrist injury, consult your doctor before starting these exercises.

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Fitness

When is the best time to exercise in the heat?

Published

8 hours ago

June 19, 2026

Press Room

When is the best time to exercise in the heat?

The sun is a welcome addition to our exercise routines come summer – but the novelty of a sunny run or hike can quickly wear off as the temperature climbs. With heatwaves and record-breaking temperatures already this year, it’s important to know the best time to exercise in the heat for the weeks ahead.

Obviously, if you don’t like the heat and would rather be inside, then you can exercise in an air-conditioned gym or studio at any time of day. A good swimming workout is another way to stay cool. However, if you enjoy running, hiking, cycling, or a garden strength training workout, it makes sense to choose the coolest times of day. In the peak of the summer, this is before 10 am and after 5 pm, but the earlier (or later) you can go, the better.

The body reacts differently in the heat, making exercise above 20°C degrees feel harder, even if you’re doing the same workout you did in the cooler months. As the temperature climbs, blood vessels dilate to push blood towards the surface of the skin to cool it down, which means there is less in the muscles. This means your heart has to work harder and beat faster.

Fitness

Kylie Minogue, 58, shares how she stays fit without a strict exercise routine – ‘I don’t really work out’

Published

18 hours ago

June 18, 2026

Press Room

Kylie Minogue, 58, shares how she stays fit without a strict exercise routine – ‘I don’t really work out’

Kylie Minogue has stayed active her whole life, but, refreshingly, she doesn’t follow a punishingly strict routine to stay fit.

‘I wish I was one of those women who do their exercises first thing in the morning, or run straight to the fitness studio as soon as they get up,’ she told Star Magazine. ‘But unfortunately, I’m just not that disciplined!’

Instead, the ‘I Should Be So Lucky’ singer partly relies on her hectic schedue to keep her moving. ‘I don’t really work out, but I’m constantly on the go,’ she told Express.

‘My guilty confession is that there isn’t [a routine]!…I think I stay in shape with an active (read, exhausting!) lifestyle,’ she continued on Reddit. ‘My fitness is really sporadic. I have to thank my mum for good genes.’

Kylie Minogue’s go-to exercises

Despite her self-professed low-key approach, the global multi-platinum recording artist incorporates several workout methods into her day, preferring mainly low-impact and moderate-intensity exercise.

‘I do Pilates,’ she continued to Star. But she’s careful to keep things balanced. ‘I don’t overdo it,’ she clarified.

‘I like to at the very least do 15 minutes on the Yoga Studio app. I know how to do it without the app but the tone of the woman’s voice and that it’s timed, it goes by so quickly,’ she told WSJ. ‘Then I feel like that’s done and I feel good.’

Often, her exercise of choice also depends on what equipment is available.

‘If there’s a treadmill nearby, I like to do that. We say in my family, “Minogues don’t run.” None of us run. But we like to walk, so that works for me,’ she added. ‘If I’m somewhere where there’s Pilates, I love that.’

Workouts that provide holistic physical and mental benefits are often a favourite.

‘I’ve also tried Gyrotonics; that was really fun,’ she continued, referring to the gymnastics-and-swimming-inspired movement system developed by Julia Horvath in the 80s. Designed to decompress the body, build strength and flexibility, and improve posture, it’s increasingly being adopted by Olympic athletes and celebrities alike.

‘I loved aerobics and I used to do Callanetics,’ she added to Express. Created by classical ballet-trained Callan Pinckney around 40 years ago, Callanetics uses ‘small, precise pulsing movements’ to ‘activate muscles’. ‘I would travel everywhere with this home workout on a VHS tape and put it on in hotel rooms,’ Kylie revealed.

However, being the ‘Princess of Pop’ does mean that the physical demands are considerable, and often her endurance, coordination and overall fitness are put to the test when she’s on stage.

‘I would say my ultimate workout is being on tour. I’m never as fit as when I’m on tour, so I can’t wait to tour again. My body needs it.’

One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.

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Fitness

Alison Hammond lost 11st and transformed her health by quitting these 3 habits – here’s how

Published

1 day ago

June 18, 2026

Press Room

Alison Hammond lost 11st and transformed her health by quitting these 3 habits – here’s how

Exercise played a pivotal part in Alison Hammond, 51, losing 11 stone. The This Morning presenter hired personal trainer Ellis Gatfield five years ago, and while introducing regular strength training helped her hit her goal, there were a few fitness habits she was also required to quit.

Below, Gatfield shares exactly what she stopped doing, how doing so helped her lose weight and build muscle and her full weekly workout routine.

A quick caveat: sustainable weight loss isn’t driven by exercise or nutrition alone. Movement helps preserve muscle, support metabolic health and improve how your body uses energy, but what you eat still matters. The most effective approach combines smart training with nourishing, realistic nutrition habits you can maintain long term.

@luimancini//Instagram

1. She stopped doing long treadmill sessions

Gatfield says: ‘She never particularly enjoyed traditional cardio, so instead of forcing long treadmill sessions, I focused on raising her heart rate through resistance training performed in a circuit format, using mainly compound movements. This allowed her to get the cardiovascular benefits while also building strength and shaping her body. The biggest mistake from her training before was believing that exercise had to mean long, boring cardio sessions to lose weight. That mindset made training feel like a chore rather than something to enjoy.’

2. She stopped forcing exercise she didn’t enjoy

Gatfield says: ‘Once we shifted to a style of training she genuinely liked, everything became easier. Training stopped feeling forced, consistency improved naturally, and results followed. Enjoyment is often the missing piece in successful weight loss and it’s something I prioritise with all my clients.

‘Strength training played a huge role in Alison’s weight loss because it allowed her to burn calories, build lean muscle, and improve her metabolism, without relying on long or exhausting cardio sessions. Resistance-based circuits kept her heart rate elevated while also improving strength and body composition which is key for long term fat loss.

‘Just as importantly, she genuinely enjoyed this style of training. She loved being able to come in, work hard for 30 minutes, feel accomplished, and get on with her day. That enjoyment made consistency easy, and consistency is where results come from.

‘With Alison, the priority was keeping training effective, enjoyable, and realistic around her schedule. Sessions were always kept to around 30 minutes, which meant they were easy to commit to and never felt overwhelming.’

3. She stopped skipping rest days

Gatfield says: ‘Rest was equally essential [to her results]. Scheduled recovery days helped regulate stress, reduce fatigue, and allow her body to adapt and improve. That balance between training and recovery meant she could show up strong, train with intent, and sustain results long term.

‘For most women, especially those new to resistance training, I’d recommend two-three sessions per week. The focus should always be on learning proper technique, moving well, and recovering properly. More isn’t always better – consistency and quality matter far more.’

Alison Hammond’s weekly workout schedule

According to Gatfield, a typical week in workouts for Alison included:

Monday: 30-minute resistance circuit
Tuesday: 30-minute boxing session
Wednesday: rest or low-intensity walk
Thursday: 30-minute kettlebell circuit
Friday: 30-minute boxing session
Saturday: rest or low-intensity walk
Sunday: rest

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As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.