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7 Best Dumbbell Arm Exercises to Build Muscle

Try these exercises to build muscle and work towards RXd arm-focused workouts.


A serious way to build muscle, this exercise is performed lying with your chest on a bench – like a seal.

Be sure to set up somewhere where you can straighten your arms. Lying with your body facing down on a bench, keep your neck packed and lower your arms on either side of the bench. With dumbbells on both hands pull your elbows towards your hips and bring the dumbbells between your belly button and your chest.

The benefit of doing seal rows with dumbbells over barbells is that the first allow for a wider range of motion, working your muscles even further. The weight you’ll lift will be done using your arms, shoulders and back, with no momentum to aid the move.

A progression for this movement would be to do it exactly like a seal and lift the legs off the bench.


Sitting down, grab the dumbbell and raise it above your head. Grab it on one end with one hand so the dumbbell is vertical and in line with your spine. Making sure your core is engaged, lower the weight behind your head and then press back up to the start. Keep your upper arms stationary.

If this is too much, you can scale this exercise by grabbing the dumbbell with both hands.

Your muscles need enough fuel to grow and recover, have a look at the “Nutrition and Scientific Principles of Strength Training” to know how to build muscle appropriately and effectively.

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