Have you ever worked out your arms before? If so, you know that it is not an easy task.There are many workout routines that can help you tone your arms, as well as give you a good upper body workout by working different muscle groups.
One of the best equipment for arm toning is the dumbbell. Even if you are just a beginner, there are some dumbbell arm workouts you can do at home.
Many who use dumbbells don’t know how to choose the right weight for their strength level. If you want to hop into dumbbell workouts, you don’t want to take the same path.
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You should also know that it is easier to train your arms with dumbbells than with barbells or with machines. In this article, I’ll show you how you can perform dumbbell arm workouts correctly.
Tips on how to use dumbbells
• Use the right weight for your strength level.
In order to choose the right workout for your plan you need to start with small weights. Start with light weights until you have a good feel for the movement and then add up the weight each week. Increase the weight when you have mastered the technique.
•The number of sets and repetitions vary with each exercise set. When you begin exercising, start with low weights and high repetitions. Gradually increase your weight while lowering the number of repetitions per set.
• Warm up before exercise.
Do not skimp on the warm-up exercises. Warm-ups should be done before the workout. Do warm-up sets of light weight first before doing heavier weight.
• Use good form.
Also, it should be noted that when you are lifting weights. For example, if your form is bad, you could injure yourself or undermine all of your training efforts by using poor form.
• Rest between sets.
This is important because it allows your muscles to recover from the previous set which prevents over training which leads to muscle fatigue.
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Arm toning dumbbell workouts
This will help to make sure that your muscles are ready for action and warmed up properly so that the pressure on your joints is reduced as much as possible and reduces stiffness and soreness in the days following your workout sessions.
Flexibility exercises are best for warm up. If you want to spice up your warm up, yoga is a good option. This will allow you to perform exercises better and more easily.
1. Dumbbell chest press
The chest press is a compound exercise that works the pectoralis major, pectoralis minor, anterior deltoids, and triceps.
- First, Lie flat on a bench with your feet firmly planted on the ground. Hold the dumbbells in each hand with palms facing forward and keep your arms bent at a 45 degree angle to the body.
- Engage your core and lift the dumbbells one at a time so that you can hold them in front of you at shoulder width with the palms of your hands facing your legs.
- Lower the weights slowly and repeat. Do this for about 8 reps and it totally depends on your workout plan.
2. Biceps Kickbacks
Biceps kickbacks work your biceps as well as the muscles of your upper arms and shoulders.
These are best performed while standing as they help in strengthening your core and improving balance.
- You should stand up straight with a dumbbell in each hand.
- Bend your elbows slightly and keep them close to your body.
- Extend the weights back until they are parallel to your body, squeezing the biceps muscle at the top of the movement before returning to starting position
Alternatively, hold two dumbbells by your sides.
- Hinge at the hips and bend forward so that your torso is almost parallel to the floor.
- Bend elbows slightly, then extend arms behind you keeping elbows bent throughout movement. Return to start position and repeat for reps.
3. Lateral raise
This exercise helps to strengthen the back muscles and those of the upper chest.
- Stand straight with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing inwards.
- While maintaining the slight bend on the elbows, lift the arm sideways until they are parallel to the floor (straight up).
- Hold for a second and then lower the arms back down slowly to the starting position. Repeat for desired reps. Remember to keep back neutral, engage your abs.
4. Front Raise
- Stand up straight with a dumbbell in each hand by your side, palms facing forwards and core engaged throughout the exercise.
- Slowly raise one arm forward until it is parallel to the floor and hold for three seconds before lowering back down slowly to starting position, then repeat on other arm.
5. Hammer curls
The hammer curl workout is used to target the biceps and forearms.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand hanging at your sides with the palms facing your thighs.
- Keeping your upper arms stationary, bend your elbows and curl the dumbbells as close to your shoulders as you can. At the top of the movement, flex your biceps as you squeeze them hard and pause this position.
- Then inhale as you slowly lower the weights back to the starting position. That’s one rep. Repeat for about 6 to 8 reps depending on the weight you are holding.
6. Alternating overhead press
This exercise will work out you shoulders and triceps.
- Stand with your feet shoulder-width apart, holding a light dumbbell in each hand by your shoulders, palms facing forward and elbows bent at 90 degrees so your forearms are parallel to the floor.
- Pull the right dumbbell over your shoulder until your forearm is straight and arm is directly above shoulder, keeping wrist neutral and elbow in line with shoulder (not flared out). That’s one rep.
- Do all reps on one side before switching sides.
7. Exercise ball squat with front raise
This exercise targets multiple muscles including thighs, butt, core and shoulders. Stand with feet shoulder-width apart.
- Hold two dumbbells in front of your thighs, palms facing toward you.
- Place an exercise ball between your lower back and a wall (or you can use a chair if you like.
- Keeping your head up and chest out, bend at the knees and hips to lower yourself into a squat until your thighs are parallel to the floor while keeping abs tight and heels on floor.
- As you rise from the squat, lift both the dumbbells infront of you.
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8. Dumbbell jabs
This exercise works the deltoids, core and quadriceps.
- Hold one dumbbell in each hand and stand with your feet, shoulder-width apart.
- Keep your knees slightly bent and elbows bent to 90 degrees.
- Twist your torso to your left and jab the left dumbbell forward, then twist back and return to start.
- Continue to the right side and do the same. Now alternate sides in continuing motion.
9. Alternating Biceps Curl
This exercise works the biceps muscles as well as shoulders, core and quadriceps muscles.
- Stand with your feet hip-width apart, knees slightly bent, holding a dumbbell in each hand at arm’s length by your sides.
- Curl the weight in one hand up toward your shoulder, keeping elbow tight to side and rotating palm inward so thumb faces the body at top of movement.
- Return to starting position and repeat on opposite side for another rep.
10. Bent over row.
This exercise helps strengthen the lower back and glutes.
- This exercise requires that you bend forward from the waist and hold a dumbbell in each hand using both hands.
- Raise the dumbbells until they are at chest level and lower them back down again.
11. Upright row.
The upright row is a compound exercise that works the deltoids and trapezius.
- Grab two dumbbells and hold them by your sides with your palms facing in.
- Pull them up toward your chin while keeping them close to your body.
- When you get to the top of the movement, pause before lowering back down. Do this for more reps.
12. Skull crusher.
This exercise targets the triceps.
- Lie on a bench with your feet firmly planted on the ground.
- Grip two dumbbells above your chest with your palms facing up.
- Slowly lower the dumbbells, and repeat.
- The forearms should do no other work except for holding the weights. The delta muscles are the ones that should be moving the weight up and down.
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You don’t need to go to a gym to get in shape. You can do a full body workout with dumbbells at home. Dumbbells are great for beginners because they are easy to use. They are effective for toning and building muscle. Through this article, I hope you are ready for your dumbbells workout. You can check out some more workout tips from our blog.
Dumbbells come in different sizes however, If you have never used dumbbells before, start out small. Choose a weight that is comfortable for each exercise and make sure that you are using good form so that you don’t hurt yourself.
The number of sets and repetitions vary with each exercise set. When you begin exercising, start with low weights and high repetitions. Gradually increase your weight while lowering the number of repetitions per set.