20 Arm-Toning Exercises That Only Require A Pair Of Dumbbells

Having toned arms has always been the biggest flex to me—after all, it takes more than a few gym seshes and a lot of dedication to achieve them. Naturally, I've been focusing on my arm workouts to look and feel strong.

If having toned arms like J.Lo or Natalie Portman is your end goal, too, it's honestly pretty doable and easy to get started. All you need to build seriously strong arms is a pair of dumbbells, about 15 minutes, and this list of the absolute best arm toning exercises to make your own arm workout.

Small-but-mighty dumbbells make it possible to work all of your arm muscles—think your delts (shoulders), biceps (fronts of your upper arms), and triceps (backs of your upper arms)—from pretty much anywhere, whether it's at the gym or in your bedroom.

Cactus Arms

How to:

1. Start standing on the mat, feet hip-width apart.
2. Holding dumbbells in both hands, bring elbows together and up so arms form 90-degree angles and elbows are at shoulder height.
3. Keeping core stable, open elbows as wide as possible.
4. Bring them together again. That's 1 rep.

Upright Row

How to:

1. Start standing with feet hip-width apart, with arms resting in front of body and a dumbbell in each hand.
2. Lift dumbbells by raising elbows until they reach chest-level.
3. Slowly lower them back down to waist with control, and repeat. That's 1 rep.

Lying Overhead Triceps Extension

How to:

1. Lie on back with knees bent and feet placed flat on the ground, about a foot from butt.
2. Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other.
3. Slowly bend at the elbows to bring weights toward floor, close to temples.
4. Pause, then, slowly extend arms to bring the weights back overhead. That's 1 rep.

Alternating Bent-Over Row

How to:

1. Start with feet hip-distance apart, holding one dumbbell in each hand with palms facing each other.
2. Hinge at hips, keeping head in line with tailbone.
3. Bracing core, pull right elbow back until right wrist is near ribs.
4. Lower with control to return to start position.
5. Bracing core, pull left elbow back until left wrist is near ribs.
6. Lower with control to return to start. That's 1 rep.