Many women do not pay enough attention to their arms. The skin on them tends to lose its elasticity and sag, as well as excess fat can actively accumulate there, especially if your figure is close to the “apple” type.

In addition, the arms can ruin the appearance of your body, even if it is quite slim and neat. Therefore, it is important to pay attention to them when training. For women, exercises to tone the arms with dumbbells will be useful.

These exercises also work the back and abdominal muscles. In other words, the entire upper body works.

Lie on your back. Take dumbbells in your hands and lift them up by bending your knees. Extend your arms out to the sides, bend your elbows, and then bring them back to the starting position. Next, take your hands with dumbbells, place them behind your head, then return to the starting position. Do four sets of 16 times each.


The side bar is one of the most effective exercises for working the arms. You must place one hand on your forearm. Assume a position where your pelvis and body are parallel to the floor and work on the weight with your feet on the floor. The other arm with the dumbbell should alternately move down and up. In total, for each arm, repeat the exercise at least 16 times in total.


Circular rotations are a great way to work the muscles. Stand with your feet shoulder-width apart and dumbbells in your hands. As you breathe in, draw as big a circle as possible with your arms stretched out in front. As you exhale, do the same, but in the opposite direction. While doing this exercise, you can also stand up on your tiptoes.


This exercise works the triceps, biceps and deltoids. Lie on the floor or on a bench. Arms with dumbbells should move vertically, up and down. Perform four sets, with at least 15 reps in each set.


Works the biceps, legs and glutes. Stand straight with your feet shoulder-width apart. Turn your feet outward about 60 degrees. Perform a deep squat so that not only the lower limbs but also the upper limbs with dumbbells are bent. Perform three sets of at least 12 reps.


This exercise works the biceps and deltoids. Dumbbells should be held in an inverted grip (palms facing you). Place your feet shoulder-width apart. Slowly bend your elbows, but do not spread them. Rotate your wrists, squeeze the dumbbells in this manner, then rest your hands again. It is recommended to do three sets of 12 times each.


Works the triceps and back muscles: rhomboids, trapezius, lats. Bend your legs, tilt your body forward 60 degrees. Straighten your back, but in such a way that there is a small natural curve in the lower back. Pull the dumbbells toward you, making sure your shoulder blades are together at the top point. Do not move your elbows to the sides – let your hands be pressed against your body. Three sets of 12 reps are recommended.


Using this exercise, you can pump up your triceps. Place your feet shoulder-width apart. Bend your arms at the elbows and each take a dumbbell. Bend and unfold your arms, keeping your forearms vertical to the floor. Do three sets of 12 repetitions each.

So by doing these exercises regularly, you will be able to both burn off excess fat from your arms and tighten them up and make them firmer and more beautiful.

The first thing you need to do is to choose the right barbell weight to work with. If you plan to work out at home, folding models are ideal. They allow you to adjust the weight, as a result, you can increase the load as needed.

If we talk about one-piece dumbbells, their optimal weight is at least two kilograms. Small dumbbells weighing 0.5 to 1 kg are usually better suited for group fitness classes, but at home they will not help you cope with a task such as lifting the arms and get their relief. But you should also not use dumbbells too big, because your goal is not to actively build muscle mass. 2 kg or a little more is the best option.