Dumbbell Workouts For Arms

You may want to have a couple of pairs of dumbbells ready, so that you can change up your weight as needed. Get Ripped Fast! Best Arm Exercises With Weights. Hold dumbbells with your palms facing forward and plant your feet on the floor. Best forearm exercises for women to tone and strengthen the arms at home. This version of the classic dumbbell chest press also builds up stamina since you keep your arms and chest engaged at all times. Using dumbbells is a form of strength training. With arms straight at your sides and palms facing in toward thighs, hold a 5- to 10-pound dumbbell in each hand. There are many different exercises you can do, and the weight can. Here is a list of the dumbbell exercises for men and women on this site grouped by body parts. Get rid of arm fat and tone sleek sexy muscles with the help of these 10 upper body exercises. It's a great routine for both men and women. Below are eight back-building exercises – assembled by Dr. The Best Arm Exercises You Need for Growth. Start with holding a pair of dumbbells at shoulder level. Thank you for all your great products. Stand with feet wide, knees soft, holding a dumbbell with both hands in front of the chest. Get easy step-by-step expert video instruction for Power Dumbbell Workout to target Total Body. With control, bend your arms and lower them to your sides until your triceps touch the. Can be used for single or dual arm exercises: Whether you want to workout both arms simultaneously or one at a time, both can be achieved with the use of dumbbells. Keep upper arms close to your head and elbows pointing toward the ceiling. With arms straight at your sides and palms facing in toward thighs, hold a 5- to 10-pound dumbbell in each hand. Stand with feet hip-width apart and knees slightly bent, and hold a dumbbell in each hand. The dumbbell strict press: Stand with your feet about hip-distance apart; keep your torso upright and your abs braced. Extend your arms with the elbows slightly bent throughout the exercise. You can keep two pairs on hand to switch them up based on the moves. 8 Strength Training Moves Women Over 50 Should Do Perform 8-12 repetitions of each of the following moves with 30-60 seconds rest in between. With the last movement, try it both ways—curling both arms simultaneously one set, and alternating arms the next—to see which you prefer. How To Do It: Press a dumbbell overhead in one arm and keep that arm straight throughout the exercise. You’ll be doing 2-3 complete circuits for a total of 15 minutes; Do each exercise for 30 seconds. This tricep workout routine is perfect to do with dumbbells at home. Squeeze your shoulder blades together at the top to achieve full contraction in the back muscles. These total-body compound exercises from Theodore's "Build and Burn" Power Cardio workout turn up the burn from head to toe. Grab a set of dumbbells, from three. 10 One-Arm Dumbbell Snatches (100 lbs. You can perform complete bicep workout with dumbbells at home. One-arm dumbbell rows are a safe, simple exercise for developing shoulder and upper back muscles. Everyone has heard of dumbbells, but many do not incorporate them into their workout routine, simply because they do not know the true benefit of them. Extend your arms with the elbows slightly bent throughout the exercise. A set of 10 upper body exercises perfect for strengthening the muscles and start sculpting your torso. Dumbbell fly- 3 x 6-8 reps. Keep your back perfectly straight, your head up, your eyes forward, and your feet placed firmly flat on the ground, and then slowly lower the dumbbell down behind your head and neck as far as you possibly can, making sure to keep your upper arm still and to move only from your elbow joints. Start with holding a pair of dumbbells at shoulder level. Some activate different portions of the arm while others may just be for show, having no real value. Slowly raise the dumbbells until your arms are stretched straight outward. Pull your elbows up toward the ceiling to form a 90-degree angle for the start position. True, that type of move is included in this workout, but it's only one part of the puzzle. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms. Engage abs and bring arms overhead, biceps next to ears. Reduce your risk of heart problems. I suggest performing this dumbbell arm workout routine once per week, twice at the most. Personal Trainers Abby Carpenter and Tan Quddus give expert guidance on five simple exercises you can do with dumbbells. Dumbbell will do the rest of the work but depending up on it to do everything will not be. Hold a dumbbell in each hand and raise the dumbbells to shoulder height, forming a 90-degree angle with each arm. Keep it strict; don't allow any other body parts to help out. Finding workout time in your hectic schedule can be difficult. Here are 10 best arm exercises for beginners. Browse the complete collection of weights at DICK'S Sporting Goods from top brands including Bowflex dumbbells and get ready to take your training to the next level. Slowly lower to the starting position then repeat for 15 reps. Do: • Keep your core tight. Everyone has heard of dumbbells, but many do not incorporate them into their workout routine, simply because they do not know the true benefit of them. There is often a misconception that only men want to get ripped, while women simply want to slim down. Once you're finished, repeat the whole circuit for a total of 2-3 sets. If your like me and did nothing before then this would be a good start but anyone who already does weights i wouldn;t bother but its better to do something than nothing so for me its perfect as it takes 6 minutes so no time at all. For best results, you'll want to see your arms as 3 distinct muscle groups, and focus on each separately. Includes: dumbbell printables, basic workout instructions, and tips for safety and. Browse lots of strength training pair on sale on the internet. Inhale and lower the dumbbell behind your head, until your upper arms are in line with your torso. Sit on a bench or chair (or stability ball for more of a challenge). You don't need a lot of equipment to get a solid arm workout at home. Like all training, it takes a lot of patience to see physical changes. Dumbbells are convenient exercise equipment you can buy pretty affordably to your home or find at virtually any gym. Skip navigation! Arm Dumbbell Workout Plan. 20 Minute Dumbbell Arms Workout A1: Bent Over Monkey Curl x 12 A2: Overhead Triceps Extension x 12. In fact, it’s what’s dethroned the bench press as our king of upper-body pushing exercises for field, court and combat athletes. These exercises will focus mainly on the upper body, but still rely on many supporting muscles so you get more out of it than just a strong upper body. Lie on the floor with your knees bent, holding the dumbbell against your chest with both hands. Perform two rounds of circuit 1, resting for 30-60 seconds between circuits. Giordano to cover your entire back, and light up your arms in the process — that require nothing more than a pair of dumbbells to. Here are the 10 best biceps workouts to perform with dumbbells: Wide Curl. When we refer to the upper body we talk about the arms, shoulders, back and abdomen. Step-by-step system melts 10 lbs. If you cannot comfortably perform the exercises above, workouts in the water are the solution for you. All arm exercises can be used by everyone, but you can get different effects depending on how many sets and reps you perform. Dumbbell Exercises: Tricep Extension. However, if you are doing this workout at home (<- a major benefit of this particular workout!) and only have one set of dumbbells you can adjust the amount of reps you do for each exercise. Your deltoid muscles sit like two caps at the top of your torso. Dumbbells should sit at the core of your weights-based strength workout. With only a pair of dumbbells and a bench, you can get a quick, calorie. Lower your right arm until it creates a 90-degree angle, then press the dumbbell up, keeping your. With your arm raised back so that it is about parallel to the ground, kick back your arm holding the dumbbell until your arm locks at the elbow. printable dumbbell exercises chart Build custom visual. Dumbbell will do the rest of the work but depending up on it to do everything will not be. Choose a dumbbell that is heavy enough to challenge you, but not so heavy you have to strain just to pick it up. 95 plus s/h - TESTIMONIALS FROM FANS OF DINOSAUR DUMBBELL TRAINING: "Brooks Kubik, author of best selling Dinosaur Training, has done it, again! This time, the head Dino Man takes on another important training concept -- he reveals his tried and true secrets of dumbbell training!. Position head, shoulders, and buttocks flat on bench. Contract your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder. Straighten arms, lifting dumbbells up to shoulder height, palms facing up. The advantage of two arm dumbbell preacher curls is that it’s an isolation exercise for the biceps which places all of the focus directly on the muscles with a limited ability to use momentum to “cheat” the weight up like someone could do with ground based movements like standing barbell curls or dumbbell curls (swinging the weight up. Squat Cross Body Punch Keep elbows bent and hold dumbbells at chest level. " A repetition is one completion of an exercise, while a set is one group of repetitions. This Dumbbell HIIT Workout Will Burn Out Your Arms and Abs This Dumbbell HIIT Workout Will Burn Out Your Arms and Abs No doubt your bis and tris are going to be sore the next day, but this dumbbell HIIT workout created by trainer Hannah Davis will get your entire body working—and seriously sweating. Adding dumbbell weights to your workout routine is an excellent way to boost the amount of calories you burn, increase your muscle tone, promote bone density, and ramp up your metabolism. As I said in my Truth About the Bench Press article, “The one-arm push-up is our single favorite whole-body pushing exercise. Best forearm dumbbell exercise, weight training workout tips, and more!. Core strength keeps this dumbbell arm exercise safe and more effective, so be sure to supplement this 5-minute arm workout with these top ab moves. The Alternated Biceps Curl dumbbell exercise will target your biceps while the Triceps Kickback is good at isolating your triceps. Dumbbell exercises for chest muscles target the inner, outer, lower and upper pectoral muscles. Keep it strict; don't allow any other body parts to help out. Raise the dumbbells just above your shoulders, palms facing each other. Shin Ohtake's unconventional, no-nonsense approach to fitness & fat loss has made him the go-to source for fitness enthusiasts and trainers alike. And they don't have to be really heavy dumbbells, either. Your arms should be bent into right angles with your forearms running along the sides of your head so that the dumbbell is behind your head. We teamed up with Kisar Dhillon at The Art of Personal Training to bring you the best arm exercises for men. Dumbbell Exercises These exercises forms an integral part of many strength programs. It’s great for both women and men. The beautiful thing about this workout is that all you need is a set of dumbbells. Today we will look at a simple full body dumbbell workout for seniors. These exercises will focus mainly on the upper body, but still rely on many supporting muscles so you get more out of it than just a strong upper body. No matter what weight you use, this multitasking dumbbell workout will shape up your shoulders, chest, back, hips, and thighs in no time. While basic training can help in the development, heavy compound exercises are the best way to add strength and definition to the tricep area. For the Beginner Series today, it's a chest and triceps workout. It also adds pressure to the rhomboids at the upper back, the back of your shoulder and the serratus anterior along the ribs. Biceps curls, which you can do standing or sitting, will help with flabby arms. Following our circuit program of the eight best arm exercises for women will help you develop strong toned arms that look good, prevent injury, and help you cope with your everyday activities. Perform a wide-grip biceps curl by bending at the elbow. Tighten & Tone with this Dumbbell Arm Workout that Works I have been loving this short and sweet dumbbell arm workout lately! This arm workout takes less than 20 minutes and helps tighten and tone the arms quickly. Created with WorkoutLabs Fit workout builder. The Dumbbell Burn Triceps Workout. In this blog post, you’ll discover simple arm workouts with dumbbells that you can do in the privacy of your own. Step 2 Flex your. Return to start. Pause, then slowly lower your shoulders until your arms hang down. Dumbbell exercises provide a great full-body workout in a compact amount of space. They simply leave you lean and strong. A previous post called 10 Week Training Cycle Revisited talked about the workout program I designed for myself over the next 10 weeks. Keep your back perfectly straight, your head up, your eyes forward, and your feet placed firmly flat on the ground, and then slowly lower the dumbbell down behind your head and neck as far as you possibly can, making sure to keep your upper arm still and to move only from your elbow joints. The Dumbbell Arm Curl Verywell / Ben Goldstein Perhaps the best-known dumbbell exercise, it's certainly the most common, the curl is a classic " isolation exercise ," which means that it isolates one muscle or one group of muscles. Today we will look at a simple full body dumbbell workout for seniors. The advantage of two arm dumbbell preacher curls is that it’s an isolation exercise for the biceps which places all of the focus directly on the muscles with a limited ability to use momentum to “cheat” the weight up like someone could do with ground based movements like standing barbell curls or dumbbell curls (swinging the weight up. HIIT UPPER BODY WORKOUT For Women At Home – Upper Arms, Chest & Back. Here are the 10 best biceps workouts to perform with dumbbells: Wide Curl. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […]. Straighten your arms to lift the dumbbells into the air, then slowly bend the arms to lower backward. Get a detailed workout breakdown, schedule and find related workouts. Biceps curls, which you can do standing or sitting, will help with flabby arms. Repeat on other side. 15 Minute Dumbbell Arm Workout Squats with Overhead Press x 15. Warm up with five to ten minutes of light cardio and then do two to three sets, eight to 12 reps per set, for each dumbbell exercise. One of the big advantages is that you can do a full body dumbbells workout with a minimum of equipment Or you can concentrate on dumbbell arm workout or dumbbell chest exercises for example, with the same equipment. Triceps push-downs or close grip pushups are effective, advanced exercises. Doing push ups is the best and the easiest way to build chest. Build bigger arms with this six-move dumbbell workout The fastest way to build bigger arms isn't to crank out as many biceps curls as you can. Hold each dumbbell by the end (not the middle) and take it overhead, so your upper arms are next to your ears. With these new exercise ideas, you'll never get bored using dumbbells again. How to perform: Start with both dumbbells held upright at shoulder/head level. Holding the dumbbell with both hands, extend your arms vertically so the weight is directly over your face. Improves your shoulder mobility. Are you ready? All you need is a pair of dumbbells. First up: Seven dumbbell exercises that focus on building your arms and upper body strength and physique. This is the starting position. His world-famous fitness program, MAX Workouts, has transformed and reshaped the bodies of thousands of people in over 100 countries - without requiring hours in the gym. For variety you can do this exercise with one arm at a time. ) Slowly pull the dumbbells up towards your chest, squeezing your back, and hold for a count. The pulling motion helps to isolate these major muscle groups to work together to build muscle and burn fat. A1 One arm zottman Dumbbell Preacher Curl 3 sets X 10 reps A2 One arm Dumbbell Preacher Curl. To get started, stand with your feet shoulder-width apart, dumbbells in hand. Hold a dumbbell in each hand. All that you need for this workout are dumbbells. If you've ever wanted to try HIIT training with dumbbells now is the time, lets get into it. The king of all dumbbell biceps exercises has to be the straight curl. Dumbbell kickbacks: These are also meant to target your triceps. Unique upper body supersets that target the arms, shoulders, upper back, chest and core muscles. Grab and hold a dumbbell in each hand. A typical training would involve three sets of 12 repetitions. Dumbbell squat to press for total body 6. We've included three variations in this workout, starting with one that you can probably use the most weight with. The Dumbbell Arm Curl Verywell / Ben Goldstein Perhaps the best-known dumbbell exercise, it's certainly the most common, the curl is a classic " isolation exercise ," which means that it isolates one muscle or one group of muscles. When your upper body is parallel to the floor, bring your upper arms to your sides and push the dumbbells back and behind you until your arms are fully extended. Slowly extend your arms towards the ceiling and hold, then extend the weights back down towards your shoulders. Hold a dumbbell in your lead hand and get in your golf posture. Keep one arm locked out and your eyes on that stationary dumbbell. Equipment needed: A pair of dumbbells (six to 20 pounds). Dumbbell presses at all angles (flat, incline, and seated) can be useful tools to add mass to the shoulder girdle. Rest period and intensity also influence the results from the arm workout. It's one of the best exercises for hitting the lat muscles. These first 3 kettlebell and dumbbell workouts introduce you to the fundamental movement pattern of the deadlift. You will also have to perform some dietary changes and cardiovascular exercises as well. Flabby, untoned arms can ruin your overall look in an arm-baring dress. If your like me and did nothing before then this would be a good start but anyone who already does weights i wouldn;t bother but its better to do something than nothing so for me its perfect as it takes 6 minutes so no time at all. The ultimate dumbbell workout for fat loss and muscle building A short, sharp and intense training session that requires just one piece of equipment: the humble dumbbell Single-Arm Dumbbell. In addition, unilateral strength training exercises also ensure that both sides of the body get equal work. Incline Dumbbell Press. Just look at some of the best professional players! Standing Bicep Curls. After completing the snatches, perform five dumbbell swings with each hand (no rest between movements). Dumbbell bench press for pectoralis & triceps 4. Teodorovic says to use a flat bench, placing one knee on it and bracing with the opposite side arm for a solid base. Barbell exercises are very stressful, and there is only so much that a lifter can recover from within the training program, and only so much he can do within a given workout. Exercises For Lean Arms. The Ultimate Dumbbell Arm Workout We often look for the newest, greatest fad-type routine, when in fact it's the basics that will get us our desired results. Hold a dumbbell in each hand and extend your arms straight up toward the ceiling at chest level. Find and save ideas about dumbbell workout on Pinterest. 2) Now, while holding your upper arms stationary, curl the weight forward while contracting the biceps. Lower your back to start, and pull the weight up and down to your chest. The dumbbell arm workout is a simple routine that will greatly enhance your fitness. Straighten arms, lifting dumbbells up to shoulder height, palms facing up. It works the biceps, brachialis, and forearms. Add this Full Body Dumbbell Workout to your weekly routine to supercharge your training! More dumbbell workouts: Simple 15 Minute Dumbbell Arm Workout; 15 Minute Dumbbell Shoulder Workout; 30 Day Strength Training Challenge for Runners. How Many Tricep Exercises Should You Do?. Hold this position for five seconds and then return to the starting position. Starting Position Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Dumbbells should sit at the core of your weights-based strength workout. Browse through the various dumbbell exercises for the chest (pectoral muscles) below: Bench Press Bench Press (Neutral Grip) Incline Bench Press Incline Bench Press (Neutral Grip) Decline Bench Press Lying Fly Incline Fly Straight-Arm Pullover Bent-Arm Pullover Bench Press Lie down […]. (5kgs) of belly flab in 7 days Unlike planks, this workout will strengthen your arms, legs, and butt muscles. Before you get started, you'll want to pick out the right dumbbells. Slowly bend your elbows to lower both weights toward your head. You press your arms out to 45 degrees instead of straight up. I also love it because it makes me feel instantly more poised. It also works the front of your shoulders and the back of your arms. Dumbbell training is a great alternative to barbell work. Choose which ones you like to add to your dumbbell workout. Shop a wide selection of dumbells at Amazon. Dumbbell exercises are an effective way for girls to get a complete arm workout that builds strong, lean muscles. The Alternated Biceps Curl dumbbell exercise will target your biceps while the Triceps Kickback is good at isolating your triceps. You can do this while standing or sitting. Exploring The Eleven Best Dumbbell Exercises For Men and Women. Complete the first 5 exercises twice through as a circuit, then complete second set of 5 exercises through as a circuit. Are you ready to feel the burn?! This dumbbell arms can be performed at home with minimal equipment. Especially those people who are trying to put together a weight lifting program. Raise it above your head so it's vertical and in line with your spine. UPPER BODY DUMBBELL EXERCISES. Start by holding two dumbbells in front of your body with your palms facing inward. Use the best arm exercises to get the best possible results at the gym! Learn how to perform the exercises properly and the exact muscles that they target. If you want an effective muscle-building workout to do at home or in the gym, try this challenging full-body dumbbell workout. Lower elbows back to sides, then rotate dumbbells to front of body to return. Yes, we said great workout — not just a few decent arm exercises. The following dumbbell workout has been designed for beginners and intermediates. Bend your knees slightly and then immediately press the weights upward, fully extending your arms. XMark Adjustable Weight Dumbbells Arm Curl Weights Set XM-3305. Grab and hold a dumbbell in each hand. Individuals who perform regular gym workouts for men give great emphasis to arms exercises as they are one of the most visible parts of the body. Triceps | Triceps Kickback (Dumbbells) Secondary Muscles Forearms Starting Position Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body. Equipment: light dumbbells Repetitions: 8-10 per arm, 4-5 days a week. This page guides a selection of circuit training exercises for the upper body, core and trunk, lower body and total body. When it comes to maximizing your efforts in the gym (and consequently your results), a little bonus knowledge goes a long way. They were the best I’d ever seen, and to me they still rank as the best ever. While machines can be helpful, you can get a far better arm workout using nothing more than your own bodyweight and a pair of dumbbells. The dumbbell shoulder press primarily targets the anterior delts as well as the triceps. Dumbbells come in a variety of sizes for all fitness levels and many exercises don't require extensive technical knowledge. Bring it back to the start and repeat for 3 sets of 12 reps. Best Arm Workouts for Mass and Definition. You can get a great workout and make some serious gains in 10 minutes or less with the right attitude and the right intensity! The 5 Best (Full Body) Dumbbell Workouts that will build muscle, melt fat and give you fire-breathing conditioning 1. From there you will bring the dumbbells down until your elbows are at 90 degrees. The biceps routine has three exercises while the triceps routine has 2. Press the dumbbells overhead until your arms are straight, standing tall throughout. Dumbbell Tricep Press Superset with Seated Hammer Curls Starting laying back on a bench, you will hold the dumbbells with your arms straight up and palms facing together. Raise the bells above your head, pushing until the arms are extended directly above you, and return. keep elbows slightly bent with arms towards the floor, palms and dumbbells facing each other. Today, I’m going to give you an example of what I do on the arms day. Start Doing Dumbbell Exercises Today. Superset 1: 15 Wide Arm Push Ups - hands should be wider than shoulder width here. This is a really awesome workout and I like the fact that I can get it does in 18 minutes. Now press the KB/DB as in Bench Press until the arm is locked out. Lack of time is definitely no excuse for this nasty little workout. Here's a 10-minute workout to tone your arms with extra focus on the triceps. In a fluid, controlled motion, press the dumbbells up over your head, and as you do, rotate your palms inward, then forward as you complete the press, so that at the top of the motion, your arms. Open arms out to sides, keeping elbows bent and tight to sides. I find it a simple workout for your arms. You will also have to perform some dietary changes and cardiovascular exercises as well. Engage in these basic exercises. Compared with the standard dumbbell lateral raise in which you use both arms, the dumbbell one-arm lateral raise forces the recruitment of more muscles for stabilization, especially in your core. The Ultimate Dumbbell Arm Workout We often look for the newest, greatest fad-type routine, when in fact it's the basics that will get us our desired results. We've included three variations in this workout, starting with one that you can probably use the most weight with. With only a pair of dumbbells and a bench, you can get a quick, calorie. Do this dumbbell workout standing up. Keep upper arms close to your head and elbows pointing toward the ceiling. Arm workout for women with dumbbells to tone and sculpt your muscles. Abs Exercise: Lying Leg Raise. What follows are twenty of the most highly effective dumbbell exercises for fat loss: Upper Body. How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Are you ready to feel the burn?! This dumbbell arms can be performed at home with minimal equipment. To work the arms, there are dumbbell exercises for the biceps, on the front of the arm, and the triceps, on the back of the arm. Do a two-arm tricep extension. Lift arms straight up so the dumbbells are in line with your shoulders. There are many different exercises you can do, and the weight can. I hope this article cleared up some of the questions you might have had about building your arms. Individuals who perform regular gym workouts for men give great emphasis to arms exercises as they are one of the most visible parts of the body. If it hurts, switch to dumbbells. All that you need for this workout are dumbbells. , and owner of Body By Hannah Studio in Cleveland, TN, created this insanely efficient dumbbell arms and abs workout by using four compound exercises that, when put together. For the single arm or leg exercises, make to do it on both right and left sides. A previous post called 10 Week Training Cycle Revisited talked about the workout program I designed for myself over the next 10 weeks. Middle Back One-arm dummbell rows (chain saws) Twisting Dumbbell Row Bent over two-arm dumbbell rows. Bend forward at the hip until your upper body is nearly parallel to the floor. How To Do It: Press a dumbbell overhead in one arm and keep that arm straight throughout the. Alternating Forward Lunge; Overhead Press; Alternating Forward Lunge. Your local pool is a great place to perform dumbbell exercises for seniors. The Exercises. 14 Dumbbell Exercises for Strong Women. The most common exercise of biceps is dumbbell curls but most of the people do it wrong. You'll need a set of light dumbbells, a resistance band, and a bench or chair. Top 5 Exercises For Triceps With Dumbbells Close Grip Dumbbell Press. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps. They simply leave you lean and strong. Tighten & Tone with this Dumbbell Arm Workout that Works I have been loving this short and sweet dumbbell arm workout lately! This arm workout takes less than 20 minutes and helps tighten and tone the arms quickly. 3 Gallon Cider Grape Crusher Juice Maker Manual Press Machine Stainless Steel. Follow the instructions and you will be amazed at the great results you will obtain. Because these exercises don't take a lot of time or a lot of equipment, you can do them anywhere. 5 great arm exercises in circuit interval format to tone your biceps and tighten your triceps. Yet I kept with the exercises, no matter how they scared me at first, I tried, and tried. How To Do It: Press a dumbbell overhead in one arm and keep that arm straight throughout the exercise. One-arm overhead extensions or triceps kickbacks with dumbbells can also firm up the back of your arms. Start the movement by hitching your hip to the side, and then slowly reach down towards the ground. Sumo Squat With Bicep Curls Work your middle arms and your lower body at the same time. The routine targets the biceps, triceps and forearm muscles. All you need is a pair of dumbbells. Supine Dumbbell Fly Lie on back with feet flat on the floor. Also, make sure you are squeezing your elbows inside to target your triceps more. Slowly bend your elbows to lower both weights toward your head. Bend your elbows 90 degrees as you bring your arms down. You may want to have a couple of pairs of dumbbells ready, so that you can change up your weight as needed. Pull your abdominals in, stand tall, and keep your knees relaxed. Dumbbell exercises provide a great full-body workout in a compact amount of space. You’ll get much better results if you do these exercises after those workouts instead of just doing them on their own. You will also have to perform some dietary changes and cardiovascular exercises as well. The benefits of this type of training include: Injury prevention, increased per-. Perform a wide-grip biceps curl by bending at the elbow. The bent-arm dumbbell pullover is an excellent way to strengthen your chest. This is the starting position. View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. Since you'll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. Abs Exercise: Lying Leg Raise. With a dumbbell in each hand, raise your arms straight up (palms facing each other). Yet I kept with the exercises, no matter how they scared me at first, I tried, and tried. There’s even some cardio exercises for an extra boost to your workout.