Building strong, toned arms is one of the best things you can do not just for aesthetics, but for long-term health and daily function.
If you’re not sure where to start, try this 5-move, two-dumbbell workout from middle-aged strength coach Edwina Jenner.
“This is my go-to session for developing strong, defined arms, as it focuses on fast, efficient movements in just three powerful sets,” she says. Fit & Well.
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Anyone can do this workout and get results, but this style of upper body training becomes increasingly important as you reach middle age.
“From a physiological perspective, women naturally lose muscle mass starting in their mid-30s, but this accelerates during perimenopause as estrogen levels decline,” Jenner explains.
“If you don’t actively preserve and strengthen your muscles, you’ll lose them, impacting everything from your metabolism to your joint stability.”
Jenner’s routine focuses on movements that help build and maintain lean muscle and improve muscle tone. At the same time, strength training supports weight management and joint health.
As you get used to the movement, gradually increase the weight of the dumbbells you use in your next workout. This makes the exercise harder and gives you consistent results.
“Women begin to feel stronger within six weeks, and using weights increases control, reduces fatigue, and increases confidence,” says Jenner.
“If you are consistent and gradually lift heavier weights to support your progress, you will begin to see significant growth and strength gains at 12 weeks of age,” Jenner added.
By the third set of each exercise, the weight will feel harder, but you’ll still be able to maintain good form and posture.
Jenner adds that upper body training shouldn’t be the only part of your weekly strength training plan.
“This routine focuses on the triceps and biceps, but doesn’t include larger compound movements like the chest, back, and shoulders, which are important for overall strength,” she says.
Jenner recommends doing this sequence once a week, along with one or two full-body or other upper-body workouts that include exercises like rows, presses, and pushing movements, to create a balanced training plan.
Our strength training routine for beginners includes three full-body dumbbell exercises.
How to do dumbbell arm training
The five exercises for this arm workout are:
- cross body curl
- triceps kickback
- hammer curl
- triceps extension
- single arm biceps curl
1. Crossbody curl
set: 3 manager: 10-12
- Stand with your feet hip-width apart and hold dumbbells between your thighs, palms facing out.
- Bend your right elbow and lift the dumbbell to your left shoulder.
- Lower it slowly and repeat on the other side.
- Continue alternating sides with each repetition.
Trainer tips: Keep your elbows close to your body during the movement.
2. Triceps kickback
set: 3 manager: 10-12
- Stand with your feet hip-width apart and hold dumbbells at your sides.
- Move forward from your hips, pushing your butt back and slightly bending your knees.
- Tuck your upper arms into your torso and bend your elbows at 90 degrees. This is the starting position.
- Extend your right elbow and lift the dumbbell back.
- Squeeze your triceps, then lower the dumbbells to the starting position.
- Repeat on the other side, alternating between each rep.
Trainer tips: Remember to keep your elbows high and reset after each movement.
3. Hammer curl
set: 3 manager: 10-12
- Stand with your feet hip-width apart and hold dumbbells at your sides, palms facing forward.
- Bend your elbows and lift the weights to your shoulders.
- Lower it slowly.
Trainer tips: Keep your elbows stable and close to your torso at all times.
4. Triceps extension
set: 3 manager: 10-12
- Stand with your feet hip-width apart and hold the ends of dumbbells above your head with both hands.
- Bend your elbows and carefully lower them behind your head.
- Extend your elbows and lift the dumbbells back to the starting position, tightening your triceps.
Trainer tips: Keep your elbows facing forward as you bend them.
5. Single Arm Bicep Curl
set: 3 manager: 10-12
- Stand with your feet hip-width apart and hold dumbbells between your thighs, palms facing forward.
- Bend your right elbow and lift the dumbbell to your right shoulder.
- Lower it slowly and repeat on the other side.
- Continue alternating sides with each repetition.
Trainer tips: Keep your elbows close to your body and avoid shaking your body.
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