4 Easy and Effective Dumbbell Exercises for Your Arms

Free weights, especially dumbbells, are a central part of any fitness equipment set-up like Dumbbells Exercises for Arms Workout. Having a large variety of weight sizes and free weights is a large appeal of many gym memberships.

Free-weights actually dates back to at least the Ancient Greeks and Ancient Indian civilizations. Even then, athletes and coaches understood the importance of increasing strength and power and improving overall athletic performance.

Dumbbells were designed to resemble the barbell. They are just in a smaller and more portable design.

Dumbbells have stood the test of time and are continually used in popular exercise regimes like Crossfit, bodybuilding, and kickboxing. They are a great piece of equipment to develop balanced power and strength on the right and left sides of the body.

The Benefits of Dumbbells

Dumbbells are beginner friendly and are designed at all different weights and sizes to make them approachable. Simple movements with the weights can be effective workouts as well.

For example, grabbing a weight and bending your forearm towards you while keeping your elbow tucked in is a bicep curl. It is a great and simple movement that can really increase the strength and power of your bicep muscles and becomes part of dumbbells exercises for arms.

Dumbbells can also be used for a variety of workouts. Try adding dumbbells to your current workout routine.

If your routine includes squats, grab a pair of dumbbells and engage your upper body while you squat. Lifting weights as you lower your body is a great way to engage the core muscles and really give yourself a full-body workout.

Add Dumbbells To Existing Exercises

You can add Dumbbells while cycling, so you can work out your arm muscles while on the bike. Dumbbells exercises for arms can be easily added to this type of exercise.

You can work on one arm or leg at a time with Dumbbells. They can be used unilaterally. This might be a great opportunity to push your non-dominant side to be as strong as your dominant side.

If you’re right-handed, your right arm might get more movement and work than your left as you engage in your daily routine and activities. Dumbbells can be used to target the left side of your body to make sure you are balanced in strength and muscle.

Best Dumbell Workouts for Women

Mind and Body Coordination

They can also be used to coordinate your brain and your muscles. Your mind and body have to coordinate well to perform the exercises properly and to produce the best workout results.

This coordination can be especially noticeable if you are using a mirror to watch your techniques and movements. There are times that you believed you were completing a movement correctly but when you watched yourself perform the exercise in the mirror you realized you had your elbows poking out or your movement completely incorrect.

Your mind really thought you were right but your muscles weren’t performing the way you perceived. Coordination is key for optimal results as well as for safety.

Any exercises that utilize multiple muscle groups and span multiple joint areas leave you prone to serious damage and pain if performed incorrectly. Take an opportunity to make sure you are performing your exercises correctly.

Gives You An Alternative to Gym Runs

A great at-home workout can incorporate dumbbells exercises for arms. If you are just not feeling up to a trip to the gym or it’s a rest day, you can still engage different areas of your body by using a pair of dumbbells.

You can work on your Tricep Muscles while watching the evening news or finishing up a TV series. They are a great tool that doesn’t take up a lot of space.

Dumbbells exercises for arms is a great way to keep you physically active even on rest days. It is also really helpful to have a pair of dumbbells at home in case your gym visit was not fruitful.

Sometimes the free-weight area is overcrowded. Or your favorite strengthening machines are in use when you arrive at the gym.

You are in a time crunch and can’t wait for them to open up. It happens sometimes, but having your own at-home workout set can really be a great fallback option to keep your strengthening plans on track.

Dumbbells Exercises For Arms

Alright, there are a lot of dumbbell exercises. But which will give you the arms you dream of?

And if you’re worried that weight lifting will bulk up your arms that is a huge myth that is preventing you from meeting your fitness goals. Exercising your arms and building arm muscle will actually slim down your arms.

Whether you have bat-wings or just a little extra cushion, strengthening your arms will give you some shape and tone. Doing some tricep and bicep exercises with dumbbells are a great way to look great in a sleeveless dress or shirt. Dumbbells exercises for arms is what you need.

Bulking up will take lots of protein consumption and years of continual effort. However, just thirty days of ‘at home’ or gym workouts focused on your arms will help you look and feel great in whatever outfit you want.

Bicep curls and tricep dips are great ways to tighten your arms ladies. Additionally, a lot of yoga poses really use arms muscles so if you’re thinking of skipping that class … don’t.

Dumbbells are a great way of strengthening your muscles and they are beginner friendly. Ladies, we are not usually expected to be at the free weight area of the gym but make your way over there.

Bench presses will help you firm up your chest and tighten your arms. Whether at home or at the gym, get your pair of dumbbells and get pumping!

Focus on building arm muscle in order to lose arm fat and tighten up your arms. Bikini season and short-sleeve weather will thank you for it. Dumbbells are a great, simple equipment that can target multiple muscle groups and get your body burning fat.

1: Dumbbell Stiff-Legged Deadlift

1. Begin by standing with your legs shoulder-width apart and your toes pointed forward.
2. Hold an appropriate weight set of dumbbells at your sides with your palms facing your thighs. Keep your chest held up and broad. Bend your knees slightly, then bow forward while keeping your back flat.
3. Shift your hips back and let the dumbbells slide down your legs as you deepen the exercise.4.
Bring the front head of each dumbbell to the ground.
5. This is the starting position of the deadlift. Next, lift the dumbbells back up while keeping your back straight and your core tighter.

Tip: An arched back during lifting or squatting exercises can lead to serious injury and slipped disks. Good form is key to great results and safety with this exercise.

2: Dumbbell Box-Step Up

1. To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your right so you are standing on the bench.
2. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
3. Complete 15 steps leading with the right foot, then repeat another 15 steps leading with your left foot. Do three sets.

3: Dumbbell Bent Row

1. Assume a standing position while holding the dumbbells using an overhand grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
3. Pull the dumbbells towards the outside of your ribcage until they are next to your body and then slowly lower the dumbbells back to the starting position under control.

Repeat for the desired number of repetitions.

4: Dumbbell Bench Press

1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90-degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
4. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.

Tip: Ideally, lowering the weight should take about twice as long as raising it.

Repeat the movement for the prescribed amount of repetitions of your training program.

A helpful article by WebMD: Arm Exercises to Tighten and Tone

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