This 21-Day Dumbbell Challenge Will Help You Look Forward to Arm Day

When it comes to arm day, it's easy to fall into a rut. Maybe you're bored of the same old exercises, or not quite confident in your form. Either way, a lack of structure can make it hard to stay consistent. To help you switch things up and get closer to your fitness goals, NASM-certified personal trainer Désirée Triolo created this 21-day dumbbell arm challenge with all fitness levels in mind. Whether you're looking to mix up your current routine, or starting from ground zero, this three-week long program is designed to help you build stronger arms and shoulders no matter where you're at in your fitness journey. This dumbbell arm challenge consists of five basic dumbbell exercises, making it easy to follow along. The moves target your biceps, triceps, back, and shoulders to build overall upper-body strength. Over the course of the challenge, you'll increase the number of reps per exercise, eventually working your way up to three sets of 15 reps each. An added bonus? You can do this challenge from the comfort of your own home.Experts Featured in This ArticleDésirée Triolo, is a personal trainer certified through NASM and the founder of the "Get Stronger with ItsDesiFit" fitness app.What to Know BeforehandThe first step is to choose the appropriate weight. Triolo says you want a dumbbell that fatigues your muscles by the end of the last two reps. She suggests beginners start with five-pound dumbbells - we like the PS Neoprene Dumbbell ($11). For more advanced lifters, try going heavier with 15- or 25-pound weights. If the challenge ever feels too easy (because you're gaining strength), that's your cue to increase the weight of the dumbbells. Likewise, if you find your muscles are fatiguing too early or your form becomes compromised, decrease the amount of weight you're lifting or opt for bodyweight exercises. It's also important to note that this arm challenge includes two rest days per week, which is crucial for muscle growth and recovery. "My professional opinion is to alternate upper-body and lower-body training days to improve your overall fitness level and to avoid creating muscle imbalances," Triolo says. That's why you'll see "lower body" listed on the plan. On these days, you can do lower-body exercises, or low-impact cardio.3-Week Arm Workout ChallengeRead on for the full three-week plan, followed by a more detailed explanation on how to do each of the five arm exercises.Equipment needed: DumbbellsDirections: After a quick warm up, with some neck circles, cat and cow, and arm circles, perform all five of the dumbbell exercises listed below for the designated number of reps and sets. After each day's workout, run through these stretches, particularly for the back.Bicep curlBent-over rowOverhead shoulder pressUpright rowTriceps kickbackDay 1: 3 sets of 8 reps of each exerciseDay 2: Lower bodyDay 3: RestDay 4: 3 sets of 8 reps of each exerciseDay 5: Lower bodyDay 6: RestDay 7: 3 sets of 10 reps of each exerciseDay 8: Lower bodyDay 9: RestDay 10: 3 sets of 10 reps of each exerciseDay 11: Lower bodyDay 12: RestDay 13: 3 sets of 12 reps of each exerciseDay 14: Lower bodyDay 15: RestDay 16: 3 sets of 12 reps of each exerciseDay 17: Lower bodyDay 18: RestDay 19: 3 sets of 14 reps of each exerciseDay 20: RestDay 21: 3 sets of 15 reps of each exerciseKeep reading for instructions on how to do the five different arm exercises.- Additional reporting by Mirel Zaman and Chandler Plante Related: Power-Zone Workouts Are Officially My New Favorite Peloton Classes

When it comes to arm day, it's easy to fall into a rut. Maybe you're bored of the same old exercises, or not quite confident in your form. Either way, a lack of structure can make it hard to stay consistent .

To help you switch things up and get closer to your fitness goals, NASM-certified personal trainer Désirée Triolo created this 21-day dumbbell arm challenge with all fitness levels in mind. Whether you're looking to mix up your current routine , or starting from ground zero, this three-week long program is designed to help you build stronger arms and shoulders no matter where you're at in your fitness journey. This dumbbell arm challenge consists of five basic dumbbell exercises, making it easy to follow along.

The moves target your biceps, triceps, back, and shoulders to build overall upper-body strength . Over the course of the challenge, you'll increase the number of reps per exercise, eventually working your way up to three sets of 15 reps each. An added bonus? You can do this challenge from the comfort of your own home.

Désirée Triolo , is a personal trainer certified through NASM and the founder of the " Get Stronger with ItsDesiFit " fitness app. What to Know Beforehand The first step is to choose the appropriate weight . Triolo says you want a dumbbell that fatigues your muscles by the end of the last two reps.

She suggests beginners start with five-pound dumbbells — we like the PS Neoprene Dumbbell ($11). For more advanced lifters, try going heavier with 15- or 25-pound weights. If the challenge ever feels too easy (because you're gaining strength), that's your cue to increase the weight of the dumbbells.

Likewise, if you find your muscles are fatiguing too early or your form becomes compromised, decrease the amount of weight you're lifting or opt for bodyweight exercises . It's also important to note that this arm challenge includes two rest days per week , which is crucial for muscle growth and recovery. "My professional opinion is to alternate upper-body and lower-body training days to improve your overall fitness level and to avoid creating muscle imbalances," Triolo says.

That's why you'll see "lower body" listed on the plan. On these days, you can do lower-body exercises, or low-impact cardio. 3-Week Arm Workout Challenge Read on for the full three-week plan, followed by a more detailed explanation on how to do each of the five arm exercises.

Equipment needed : Dumbbells Directions : After a quick warm up, with some neck circles, cat and cow, and arm circles, perform all five of the dumbbell exercises listed below for the designated number of reps and sets. After each day's workout, run through these stretches , particularly for the back. Keep reading for instructions on how to do the five different arm exercises.

— Additional reporting by Mirel Zaman and Chandler Plante Power-Zone Workouts Are Officially My New Favorite Peloton Classes 21-Day Arm Challenge Exercise 1: Bicep Curl 21-Day Arm Challenge Exercise 2: Bent-Over Row 21-Day Arm Challenge Exercise 3: Overhead Shoulder Press 21-Day Arm Challenge Exercise 4: Upright Row 21-Day Arm Challenge Exercise 5: Triceps Kickback Jenny Sugar is a former PS staff writer. She reports on all things fitness, but especially loves CrossFit and yoga. Mirel Zaman is the former health and fitness director at PS.

She has over 15 years of experience working in the health and wellness space, covering fitness, general health, mental health, relationships and sex, food and nutrition, spirituality, family and parenting, culture, and news. Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.

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