Weight Exercises for Arms: Easy & Fun Moves to Tone Arms and Shoulders

There are numerous weight exercises for arms that can be easily incorporated into your workout routine and will enable you to get toned arms.

This toned arm workout will also help in building strength in the basic muscle group of the upper body such as triceps and biceps while engaging your back and core muscles.

In this article, we have curated a list of the best weight exercises for arms that will enable you to get toned arms and shoulders.

Arm stretches (Image via Pexels/Miriam Alonso)

---

Free Weight Arm Workout

Here are some of the best-toned arm workouts:

1. Dumbbell Upright Rows

Dumbbell upright rows are among the effective weight exercises for arms, which will also help in engaging your upper back and shoulders.

How to do dumbbell upright rows?

Start this exercise in a standing manner with your feet positioned apart at a hip distance with dumbbells in both your hands and arms positioned in front of your body. Elevate the dumbbells by raising your elbows so that they are at chest level. Slowly lower the dumbbells back to your waist with control. Repeat.

---

2. Triceps Kickbacks

Triceps kickbacks are amongst the most efficient weight exercises for arms that will help in both toning and strengthening your arm muscles.

How to do triceps kickbacks?

• Start this exercise by standing with feet apart and knees bent.
• Slightly lean forward with dumbbells in both your hands and elbows angled at 90 degrees by your side.
• Now, push your dumbbells backwards and upwards before straightening your arms and squeezing your triceps.
• Return to the starting position by lowering your weight with control. Repeat.

---

3. Alternating Bent Over Row

Alternating bent over rows are not only amongst the great weight exercises for arms for toning but will also help in building unilateral strength.

How to do alternating bent over row?

• Start this exercise in a standing position with your feet apart at hip distance while holding dumbbells in both your palms and angled towards one another.
• Hinge down at your hips with your head in alignment with the tailbone.
• With your core muscles tight, drive your left elbow to the back so that your left wrist is positioned near your ribs.
• Return back to the initial position before repeating on the other side. Repeat.

Arm exercises (Image via Pexels/Miriam Alonso)

---

4. Rear Delt Fly

Besides toning your arms and shoulders, rear delt fly will also help in adding greater strength and definition to the deltoid muscles.

How to do rear delt fly?

• Start this exercise in a standing manner with your feet positioned apart at the hip distance and your knees slightly bent.
• Hinge down from your hips with your arms hanging straight down your shoulders. Hold dumbbells in both your palms which should be angled to your body.
• With slightly bent elbows, raise your hands to the sides with shoulder blades squeezed together.
• Reverse the movement with control. Repeat.

---

5. Renegade Row

Renegade rows are among the dynamic weight exercises for arms, which will also help in building core stability and strength.

How to do renegade row?

• Begin this exercise in a high plank position while holding dumbbells in both your palms and to the ground.
• Make sure to maintain a straight posture throughout the exercise. Next, pull your left elbow to the ceiling until your left wrist is near the ribs.
• Return the dumbbell back to the ground. Repeat on right side.

---

Are Dumbbell Exercises for Arms Effective?

Toning and building the strength of your arms does not require much, a regular arm workout with simple dumbbells will help you get the desired result. Make sure to select dumbbell exercises for your arms that effectively engage your shoulders, triceps, biceps, and forearms.

Biceps curls (Image via Pexels/Anna Shvets)

The aforementioned article discusses the best weight exercises for arms that will not only help in toning but will also help in building strength in your muscles.

These weight exercises for arms will help in engaging several muscle groups throughout your body, including your back, core, triceps, and biceps. A toned arm workout will help significantly enhance your functional movement, which will help with everyday activities.