Best Dumbbell Arms Exercises

By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

Dumbbell Arms Exercises brings together 6 effective exercises you can do with dumbbell. Each one below links to a full guide with form cues, the muscles it works, and a demo video. Pick a few that match your equipment and goals, then log your sets free in Mariposas to track every rep and earn a new pet for finishing your workout.

Dumbbell Curl

Dumbbell · Isolation

Hammer Curl

Dumbbell · Isolation

Incline Dumbbell Curl

Dumbbell · Isolation

Overhead Tricep Extension

Dumbbell · Isolation

Concentration Curl

Dumbbell · Isolation

Spider Curl

Dumbbell · Isolation