Workouts with Dumbbells for the Chest and Arms

Do you want to get a strong chest and arms with dumbbells? You are in the right place. All you need is a pair of dumbbells and a bit of floor space. They are effective free weights to help tone and build muscles.

In this article, we will walk you through 8 workouts with dumbbells for beginners to target the arms and chest. We’ll also introduce the Tousains Cable Machine CR63 to maximize your workout results. Let’s dive in right now.

Benefits of Using Dumbbells

Dumbbells are one of the most effective tools for targeted upper-body workouts. With dumbbells at home, you’ll enjoy the following benefits:  

• Convenient training anytime and anywhere with the space-saving design
• Various workouts to target any muscles, owing to the full-body workout feature
• Better range of motion for deeper muscle engagement
• Improved muscle activation due to the need for stabilization

Now, let’s explore some effective dumbbell exercises specifically for the chest and arms, along with images and tips on how to perform each movement correctly.

Best Dumbbell Exercises for the Chest and Arms

Dumbbell Floor Press

Image Source: hitmymacros.com 

Target: Pectorals (chest) and triceps

How:

• Lie flat on your back on the floor with a dumbbell in each hand.
• Bend your knees, keep your feet flat on the ground, and hold the dumbbells with your elbows resting on the floor and at a 45-degree angle from your side.
• Press the dumbbells upward until your arms are fully extended.
• Slowly lower the weights back until your upper arms lightly touch the floor.
• Avoid bouncing your elbows and keep your core engaged throughout.

Dumbbell Floor Fly

Image Source: skimble.com

Target: Pectorals (chest), anterior deltoids, and triceps

How:

• Lie flat on the floor with a dumbbell in each hand, arms extended directly above your chest, palms facing each other.
• With a slight bend in your elbows, slowly lower your arms out to the sides in a wide arc until your upper arms touch the floor.
• Squeeze your chest muscles to bring the dumbbells back together above you.
• Focus on controlled movement and avoid letting your elbows rest on the floor too long to maintain muscle tension.

Dumbbell Push-Up

Image Source: POPSUGAR UK

Target: Chest, triceps, core

How:

• Place two dumbbells shoulder-width apart on the floor and grip them as handles.
• Get into a push-up position with your body in a straight line.
• Lower your chest between the dumbbells, keeping your elbows at a 45-degree angle.
• Push back up to the starting position.
• This adds depth and wrist support to standard push-ups.

Standing Chest Press

Image Source: YouTube @hiitlogicdemovideos2297

Target: Chest, shoulders, and triceps

How:

• Stand with feet shoulder-width apart, holding a dumbbell horizontally between both hands at chest level.
• Push the dumbbell straight out in front of you, fully extending your arms.
• Return to the starting position and repeat.
• Maintain core engagement and avoid locking your elbows.

Dumbbell Pullover

Image Source: workoutlabs.com

Target: Chest, lats, and triceps

How:

• Lie on a bench or flat surface.
• Hold one dumbbell with both hands over your chest.
• Slowly lower the weight behind your head in an arc, keeping arms slightly bent.
• Lower the dumbbell as far as is comfortable, then return to the start.
• Focus on controlled movement and deep breathing.

Dumbbell Bicep Curl

Image Source: ar.inspiredpencil.com

Target: Biceps brachii

How:

• Stand tall with a dumbbell in each hand, arms at your sides.
• Curl the weights up while keeping your elbows close to your torso.
• Slowly lower back down.
• Avoid using momentum or swinging your arms.

Hammer Curl

Image Source:  animalia-life.club

Target: Biceps, brachialis, and brachioradialis

How:

Perform the same motion as a bicep curl, but with palms facing each other throughout.
This variation hits the deeper muscles of the arm and builds forearm strength.

Dumbbell Kickback

Image Source: PopSugar

Target: Triceps

How:

• Hold a dumbbell in each hand and hinge at the hips, keeping your back flat.
• Pull your elbows close to your torso, then extend your arms straight behind you.
• Squeeze the triceps at the top, then return to the start.
• Use light weights to ensure control and avoid swinging.

Vary Your Workouts with the Tousains Cable Machine CR63

While dumbbells are effective for targeting your chest and arms, beginners may find it challenging to target the right muscles. The Tousains Cable Machine CR63, however, provides a fixed workout trajectory to ensure that you are training corresponding muscles. Simply place your dumbbells and you’ll enjoy various workouts!

Don’t worry about the space it takes. This machine is quite foldable and compact for a small apartment. The best part of this machine is that it integrates the function of rowing, which allows you to lower your body fat while building lean muscle with weight training. 
Are you ready to get a V-shape with this machine? Visit Tousains website and learn more!

FAQ

Can dumbbells build muscles?

Yes. With proper form, progressive overload, and consistency, dumbbells are effective tools for building muscle mass and strength—especially in the chest, arms, shoulders, and back.

Will the order of the Tousains cable exercise equipment include dumbbells?

No. It is a standalone unit and does not come with dumbbells. Dumbbells need to be purchased separately if desired.