You don’t need fancy fitness equipment or a gym membership to tone, sculpt and slim down the arms and back. These back and arm exercises only require a set of dumbbells to shape targeted areas of the body. Even better, these moves are so easy and simple; you can do them at home!
Hold a 5 to 10-pound dumbbell with palms facing forward near the hips. Then with slow, deliberate movement, bring the right dumbbell up then down. As the right arm drops back down to the starting position, lift the left dumbbell up. Alternate between left and right arms and complete 10 reps each.
This move will sculpt and strengthen the shoulders and arms. Hold a 5 to 8-pound dumbbell by raising the arms and bending the elbows up. The elbows should be parallel to the chest. Now, slowly bring the dumbbells up and down, increasing the tempo as you progress with the exercise. Complete 10 reps of lifting.
Triceps Dumbbell Kickback
Stand up straight while holding two 5 to 10 pounds dumbbells in each hand. Raise the left arms backward to about an inch. As you bring the left back down to the starting position, raise the right arm backward. Alternate between left and right arms to complete 20 reps.
Dumbbell Single-Arm Overhead Squat
This is a full body exercise, but it will engage the back muscles the most. Start by holding the dumbbell in each hand. Stand up straight with feet shoulder-width apart, toes pointing straight ahead. Bend the knees down, pull the abdominal muscles then lift the left dumbbell overhead. Bring the left dumbbell down slowly then raise the right dumbbell. Alternate between left and right dumbbell to complete 15 reps each arm.
Dumbbell One-Point Row
Hold a 5 to 8-pound dumbbell in each hand. Bend forward at the hips then raise the right leg to form a T with your upper body and left leg. The chest and right leg should be parallel to the floor.
Now, hold the weights below the shoulders then pull the weights straight to the sides. Keep the shoulders square to the floor as you pull the weights and squeeze the shoulder blades. Do two sets of 8 reps each.
This is a full-body exercise but the intensity is concentrated on the arms and back.
Lie down face-up on the floor with the knees bent and the feet flat. Hold a dumbbell with both hands over the chest. Lower the weights with arms straight up behind the head. The arms must be in line with the torso and parallel to the floor. Now, raise the weights up above the chest then back down to the starting position. As you raise and lower the weights, pull your abdominal muscles. That’s one rep. Do two sets of 15 reps each.
Lie face down on a well-padded floor and keep the arms straight to the sides palms up. The top of your feet should lay flat on the floor too. Slowly lift the head and shoulders off the floor by squeezing the shoulder blades together. Hold the position for five seconds. Do two sets of 15 reps each.