5 Arm Workout With Dumbbells to Build Muscle
If you’re looking to build muscle in your arms, using dumbbells is a great way to do it. It is a versatile piece of equipment that can be used for a variety of exercises that target your biceps, triceps, and shoulders.
1. Bicep Curls
Bicep curls are a classic exercise that targets the biceps. To perform this exercise with dumbbells, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your elbows close to your body and slowly bring them back to your shoulders. Hold for a second, then slowly lower them back to your sides. Aim for 3 sets of 10-12 reps.
2. Hammer curls
Hammer curls are similar to bicep curls, but they target a different part of the bicep. To perform hammer curls, hold a dumbbell in each hand and let your arms hang down at your sides with your palms facing each other. Slowly curl the dumbbells toward your shoulders, keeping your elbows close to your body. Hold for a second, then slowly lower them back to your sides.
3. Tricep extensions
Tricep extensions target the triceps, which are the muscles at the back of your arms. To perform this exercise with dumbbells, hold a dumbbell in both hands and raise it above your head. Slowly lower them behind your head, keeping your elbows close to your ears. Hold for a second, then slowly raise the dumbbell back to the starting position. .
4. Overhead press
The overhead press targets your shoulders and can be done with dumbbells. To do this exercise, hold a dumbbell in each hand and raise them to shoulder height with your palms facing forward. Slowly press the dumbbells overhead until your arms are fully extended. Hold for a second, then slowly lower the dumbbells to shoulder height. Aim for 3 sets of 10-12 reps.
5. ArnoldPress
The Arnold Press is a variation of the overhead press that targets the shoulders and biceps. To perform this exercise, hold a dumbbell in each hand with your palms facing you. Start with the dumbbells at shoulder height and your elbows bent. As you press them overhead, rotate your palms so they face forward. Hold for a second, then slowly lower them to shoulder height while rotating your palms toward you. Aim for 3 sets of 10-12 reps.
The integration of these arm exercises with dumbbells into your routine can help you build muscle and improve your overall strength. It’s important to start with lighter weights and gradually increase as you feel more comfortable with each exercise. Be sure to warm up before each workout and stretch afterwards to avoid injury.
Remember that building muscle takes time and consistency. Perform these exercises at least twice a week and remember to give your muscles time to rest and recover between workouts. With dedication and hard work, you will see the results you are looking for in no time!