There’s so much you can do with just a single set of dumbbells. They’re relatively inexpensive, easy to use, and small enough to keep tucked under your bed. And while there are plenty of effective body weight exercises out there, adding a few pounds to your strength training workout is a simple way to increase the intensity. And that’s exactly where this dumbbell arm workout comes in. Fortunately, toning and strengthening your arms doesn’t require much. A regular arm workout using just a simple set of dumbbells can get you the results you want. Let’s take a closer look at the dumbbell exercises that work best for strengthening and toning your forearms, biceps, triceps, and shoulders.
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Dumbbells are available in two basic styles: fixed-weight and adjustable. Most fitness centers have many pairs of fixed dumbbells of varying weights. Use a weight that allows you to do each of these exercises with the correct form while still holding tension in the muscles you’re focusing on.
To start off, try to do two to three sets of 10 to 15 repetitions for each of the following exercises. Once 15 reps of a particular exercise become easy, move up to a heavier weight.
1.Palms-up wrist curl
Start with 5- or 10-pound dumbbells, or a lighter weight if needed.
Sit straight up in a chair or on a bench, with your knees at a 90-degree angle to the floor. Hold the dumbbells with your palms up. Rest your forearms on your thighs and let your hands hover just beyond the edge of your knees. Relax your hands so the weights fall slightly below the top of your knees. Slowly curl the weights upward, then return to the starting position.
2.Palms-down wrist curls
A palms-down wrist curl works the extensor muscles on the top of your forearm. This exercise is done the same way as palms-up curls. The difference is that when you rest your hands over the edge of your knees, your palms are facing down toward the floor.
You may need to use a slightly lighter weight for this exercise, compared with what you used for the palms-up curls.
Biceps exercises
Activities that involve throwing, swinging, or pulling all require strong biceps. These are the muscles located at the front of your upper arms.
3.Bicep curls
The standard bicep curl can be done standing or sitting at the end of a bench. Hold a dumbbell in each hand, with your arms down by your sides. Inhale. As you exhale, slowly curl the weights up toward your shoulders. Focus on using your biceps to pull the weights up. Don’t sway, lean forward, or arch your back as you bring them up. Keep your core engaged and your back straight.
Over time, as the workout starts to get easier, you can either lift more quickly (while maintaining proper form) or increase your weight, whichever you feel more comfortable with. Either method will progress your workout and further challenge your muscles.
4.Side hammer curls
Stand with a dumbbell in each hand, with your palms facing away from you, like you’re holding a hammer in each hand. This is your start position. Bend your arms at the elbows, lifting the weights up towards your shoulders like you’re trying to hit them with a hammer. but the weights shouldn’t touch your arms. Once you reach the top return your arms back down to the start position to complete one rep.
Safety tips
Follow these tips to stay safe during your workout:
To prevent injury, be sure to use proper form and avoid using a weight that’s too heavy. If you’re unsure how to do arm-strengthening exercises safely, work with a certified personal trainer until you can do the exercises correctly on your own.
For exercises that require you to move a dumbbell over your head — like a military press, chest press, or overhead extension — you may want to have a spotter to help you control the weights when they start to feel heavy. Warm-up before working out with weights. Take a brisk walk, or do arm circles, arm swings, or pushups to get your blood circulating and your muscles warmed up.
RELIFE SPORTS American indoor fitness equipment, the recommended 5 lb dumbbells target in the article:
1.RELIFE 20 lb 3 Pairs Neoprene Coated Dumbbell Set with Stand
2.RELIFE 32 lb 3 Pairs Neoprene Coated Dumbbell Set with Stand
