12 Best Dumbbell Exercises For Strong, Chiseled Arms

12 Best Dumbbell Exercises For Strong, Chiseled Arms

Every time when you want to isolate certain group of muscles in your arms, the weight lifting is always the best solution. Today we are going to present to you a workout that is consisted of 12 exercises that will tone your arm muscles to the best possible shape. The only equipment that will be needed is a pair of dumbbells with a weight between 5-15 pounds per each, depending on your strength.

Following is each exercise, explained into details.

  1. Sumo Squat with Biceps Curl

The exercise is targeting the lower part of your body and the middle arms;

Start the exercise by holding the dumbbells in your hands and your arms in a straight position;

The distance between your heels need to be around 20 inches and your toes should be turned towards outside, but slightly;

Simultaneously bend your elbows and knees and keep the shoulders over your hips. Lower down your body and bring your weight back in the heels;

Straighten your arms and legs and bring your body to the starting position. As this you have completed one repetition;

Make 2-3 sets of 10-12 repetitions of the exercise.

  1. Upright Row

The exercise is targeting the shoulders and upper part of the arms;

Start the exercise by standing on your feet, with the dumbbells in your hands, and your feet on a distance same as the distance between the hips;

Bend your knees slightly and bring your shoulders over your pelvis. The closed part of the hands should be turned towards your body;

As you are keeping the dumbbells close to your body, lift them to your shoulders, and bend your elbows to the body-sides;

Return the entire body to the starting position. As this you have completed one repetition;

Make 2-3 sets of 10-12 repetitions of the exercise.

  1. Overhead Triceps Extensions

The exercise is targeting the backs of your arms;

Start the exercise by standing on both your feet, with a distance same as the distance between your hips;

While you are holding one dumbbell with both your hands, bend your elbows behind your head;

In order to raise the dumbbell into the air, straight your arms. Next, bend your arms to lower. As this you have completed one repetition;

Make 2-3 sets of 10-12 repetitions of the exercise.

  1. Bent-Over Row

The exercise is targeting your triceps and upper back;

Start the exercise by leaning your body to the front, bend your knees, and maintain your back in a straight position;

Extend your arms until they get into a straight position. Next, as you are raising the dumbbells straight until they reach the chest level, squeeze your shoulder blades. Do not curve your back and keep your shoulders pointed towards up;

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Return to the starting position by lowering the weights back slowly. As this you have completed one repetition;

Make 2-3 sets of 10-12 repetitions of the exercise.

  1. Bent-Over Reverse Fly

The exercise is targeting your upper back and shoulders;

Start the exercise by holding a dumbbell at each of your hands and with knees bent. Make sure that your back is in a straight position;

As you are breathing out, raise both of your arms to the side, bend your elbows slightly, and squeeze your shoulder blades

In order to return your body to the starting position, lower down the dumbbells to the ground. As this you have completed one repetition;

Make 2-3 sets of 10-12 repetitions of the exercise.

  1. Biceps Curl and Overhead Press

The exercise is targeting the shoulders and the biceps;

Start the exercise by standing on both your feet, which are placed directly under the hips. Hold a dumbbell at each of your hands and face your hands towards out;

Perform a biceps curl by bending the elbows and driving the weights to the shoulders;

Bring your torso into a firm position and move your arms upwards. Perform an overhead press with your hands, by straightening your arms above you;

Bend your elbows until they reach the end of the biceps curl. Return your body to the starting position by straightening your arms as in the initial position. As this you have completed one repetition;

Make 2-3 sets of 10-12 repetitions of the exercise.

  1. Single-Leg Scarecrow

This exercise is targeting the shoulders and the upper back and is challenging your body balance in the same time;

Start the exercise by standing on your left leg. Raise your left knee up until the same reaches the level of the hip;

As you are holding a dumbbell at each of your hands, lift your arms out to the side until the upper part of the arms come into a parallel position with the floor. Then bend your knees so that they will form an angle of 90 degrees;

As you are balancing your body, make a rotation with the upper part of your arms to the front and drive your fists to the. Bring your fists up by rotating the upper arm backwards;

Keep in mind that you should not lower or lift the upper arms. You must keep them in a parallel position with the ground. As this you have completed one repetition;

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Make 10 repetitions of the exercise, then alternate the legs i.e. raise the left leg up and stand on the right foot. Make additional 10 repetitions to complete one set. Perform one more set too.

  1. Lateral Arm Raise

This exercise is targeting the shoulders;

Start the exercise by standing on your feet, so that they are on a distance same as the hips’ distance. Grab a dumbbell at each of your hands and position your hands towards your body sides;

Start with the right side first. As you are breathing in, keep your arm in a straight position, do not lock the elbow, and lift your right hand up towards the ceiling. As you are breathing out, lower your hand;

While performing this movement you need to be able to see your hand in a peripheral vision. Thus, your arm should not be placed directly out to the side, but forward a little bit;

Perform the same movements with the left hand too;

Then perform the same movements with both of your hands;

Continue with the movements of the right, then the left, then both hands for 2-3 sets of 10-12 repetitions.

  1. Pilates Boxer

The exercise is targeting the entire arm;

Start the exercise by standing on both your feet so that they are on a hip distance. As you are keeping the upper part of your arms even with your back, bend the elbows behind you;

Turn your body into a half squat position by bending your knees as you are creasing at the hips. Your spine need to be in a parallel position with the ground and forming one long line along with the pelvis and the head;

While you are breathing out, in a simultaneous movement extend your right arm in a straight position out and in front of you while the left arm goes right behind you, in a straight position too. Make a rotation with both of your wrists so that the front hand will be facing down and your back hand will be facing up;

Return your body into the starting position and make the same movements with the opposite side too. As this you will have completed one repetition;

Make 10-12 repetitions of each side, then perform 2-3 sets of the exercise.

  1. Reverse Lunge and Press

The exercise is targeting the butt and thigs and is going to shape your shoulders too;

Start the exercise by standing on both your feet together, with a dumbbell at each of your hands, placed at the shoulders level, and place your hands towards the outside;

Make a step with your left foot to the back and perform a lunge with your body, so that the front and the back knee will form an angle of 90 degrees;

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As you are lifting your arms above the head, drive the left knee to the front so that the same will be in a same line with your left hip. Make sure that this will be a controlled move;

In order to start the second repetition, make a step to the back and bring your body into a lunge position, without touching the ground with your left foot;

Make 10-12 repetitions with the one leg, then alternate legs and make additional 10-12 repetitions with the opposite leg. As this you have completed one set;

Make 1-2 sets of the exercise.

  1. Skull Crushers

The exercise is targeting the triceps and makes your bat wings to vanish;

Start the exercise by laying down on your back, with a dumbbell at each oy your hands, and bent knees;

Lift your arms so that they will come above your chest. Your elbows need to be in a straight position and not locked;

In order the dumbbells to reach the floor you will have to lower your arms slowly towards your head and bend your elbows until they form an angle of 90 degrees;

When you are lowering the dumbbells make sure that you will lower them on either side of your head;

Go back to the starting position by raising your arms. As this you have completed one repetition;

Make 2-3 sets of 10-12 repetitions.

  1. Lying Chest Fly

The exercise will lift your chest and in the same time will relax your body;

Start the exercise by laying down on your back and bend your knees and hips until both of them will reach an angle of 90 degrees;

Press the lower part of your back into the ground by the usage of your low abs. Lift your arms towards the ceiling, face the hands towards each other, and bend slightly the elbow joints;

As you are keeping your torso in a stable position, open your arms out to the sides until your elbows come around 2 inches from the ground;

Lift your arms back, positioning them towards the ceiling and drive your weights over your chest. As this you have completed one repetition;

Make 2-3 sets of 10-12 repetitions of the exercise.

Additionally, we are giving you a 10-minutes video to help you to tight and jiggle your arms. So finally say goodbye to your bat wings and tone your abs with a special focus on the triceps.

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