7 Best Dumbbell Arm Exercises (Video)

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Upper Body Workouts

Construct power, definition and muscle tone within the higher physique with this dumbbell exercise routine: the 7 finest dumbbell arm workout routines. We love this strict-set format for pushing every muscle group to fatigue, leading to muscle progress. It is a full higher physique exercise, focusing on the biceps, triceps, again, chest and shoulders in underneath half-hour.

 

If I need to assure I’ll really feel sore the day after my exercise, I program strict units.

Strict units (repeating an train back-to-back earlier than transferring on to a brand new train) are significantly useful in case your purpose is muscular hypertrophy, or muscle progress. I like this technique of structuring exercises as a result of though it’s easy, this can be very efficient.

A few of our hottest muscle-building isolation exercises (equivalent to our chest workout and shoulder workout) make the most of strict units. Right this moment’s exercise applies this format to your entire higher physique, with a dumbbell arm train devoted to every main higher physique muscle group.

That is certainly one of my private favourite codecs as a result of I discover it encourages progressive overload, or growing weights over time.

two women performing skull crushers as example of best dumbbell arm exercises

25-Minute Dumbbell Arm Exercise

Construct higher physique power and definition with these dumbbell arm workout routines.

An entire arm exercise focusing on each muscle group within the higher physique: the biceps, triceps, again, shoulders, chest and core.

Add dumbbell arm workouts like this one to your home strength training program 1-2 occasions per week to construct and keep power.

Exercise Directions:

Comply with together with the guided Upper Body Dumbbell Workout Routine on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Exercise Seems to be Like This:

  • 7 Dumbbell Arm Workout routines
  • Timed Intervals (30 seconds work per train, adopted by 15 seconds relaxation)
  • Strict Units (repeat every arm train x2 units, back-to-back)

Exercise Tools:

Medium Pair of Dumbbells. I like to recommend between 5-25 lbs relying in your health stage. We used 15 and 20 lb dumbbells in in the present day’s exercise.

two women performing a v-sit shoulder presstwo women performing a v-sit shoulder press

Exercise Define

  1. Across the World Shoulder Elevate
  2. Hammer Bicep Curl to Large Bicep Curl
  3. Reverse Grip Again Row and Slender Grip Again Row
  4. Commonplace Chest Press and Slender Chest Press
  5. Cranium Crusher
  6. V-Sit Crunch, Bicep Curl and Shoulder Press
  7. Push Up and Plank Row

7 Dumbbell Arm Workout routines

Across the World Shoulder Elevate

Targets: Shoulders (deltoids), rotator cuff muscle tissues and core.

two women performing lateral shoulder raises as example of best dumbbell arm exercisestwo women performing lateral shoulder raises as example of best dumbbell arm exercises

How To Do Across the World Shoulder Raises

  1. Begin with toes underneath hips, core engaged. Maintain a dumbbell in every hand at your sides, palms going through outward (underhand grip or supine curl).
  2. Preserving your arms as straight as attainable, carry each dumbbells in huge arcs out to the facet, slowly elevating your arms till the dumbbells are straight overhead. Think about you might be drawing a big circle together with your dumbbells.
  3. Slowly and with management, reverse the movement, decreasing your dumbbells to return to the beginning place.

Modification: Scale back vary of movement, elevating the dumbbells solely as excessive as feels comfy. Alternatively, sub a lateral raise.

Hammer Bicep Curl to Large Bicep Curl

Targets: The lengthy head of the bicep in addition to the brachialis (one other muscle within the higher arm positioned on the elbow joint) and the brachioradialis (a forearm muscle tissues).

two women performing combination of wide bicep curls and hammer bicep curls as example of best dumbbell exercisestwo women performing combination of wide bicep curls and hammer bicep curls as example of best dumbbell exercises

How To Do Hammer Bicep Curls to Large Bicep Curls

  1. Begin standing, toes hip width aside, core engaged. Maintain a dumbbell in every hand at your sides, palms going through in in direction of one another (hammer curl grip, or impartial grip).
  2. Squeeze your bicep muscle to twist the weights as much as shoulder top, conserving the elbows locked into your sides as you curl the dumbbells up.
  3. Then, conserving elbows bent, open by means of the chest as you barely rotate the dumbbells out in direction of the corners of the room, every palm about 45 levels away out of your physique.
  4. Maintain this exterior rotation as you slowly decrease the dumbbells to your hips, earlier than squeezing the entrance of your arm to twist the dumbbells as much as shoulder top (performing a large bicep curl).
  5. On the prime of your bicep curl, rotate your palms in in direction of one another, discovering a impartial grip.
  6. Slowly and with management, decrease the dumbbells to your hips, returning to the beginning place.

Reverse Grip Again Row and Slender Grip Again Row

Targets: Latissimus dorsi (or lats; the most important again muscle recognized for its massive, flat “V” form).

two women performing combination of reverse grip back rows and narrow grip back rowstwo women performing combination of reverse grip back rows and narrow grip back rows

How To Do Reverse Grip Again Rows and Slender Grip Again Rows

  1. Stand together with your toes shoulder-width aside, knees barely bent. Grip a set of dumbbells, palms going through in in direction of one another (slender grip).
  2. Hinge ahead on the hips till your physique is in a straight line, neck in keeping with your backbone, flat again, and stomach button pulled again in direction of your backbone. 
  3. As you pull the weights again in direction of your hips in a rowing motion, squeeze your shoulder blades collectively. Cease when your elbows are in keeping with your hips.
  4. With management, slowly decrease the weights again to the beginning place. Assume up on a one-count, down sluggish and managed on a two-count. Repeat thrice.
  5. Then, rotate the dumbbells so your palms are going through away out of your physique (reverse grip).
  6. Carry out three extra again rows, pulling the weights again in direction of your hips earlier than decreasing slowly and with management.

Commonplace Dumbbell Chest Press and Slender Chest Press

Targets: Chest, shoulders, triceps, higher again, mid-back, abs and core muscle tissues.

two women performing dumbbell chest press exercise as example of dumbbell arm exercisestwo women performing dumbbell chest press exercise as example of dumbbell arm exercises

How To Do Commonplace Dumbbell Chest Presses and Slender Dumbbell Chest Presses

  1. Lay flat in your again (on the bottom, on a bench, incline bench, or on a stability ball) with knees bent and toes flat on the ground. Maintain one dumbbell in every hand (palms going through knees), elbows bent at a 90-degree angle.
  2. Exhale as you push each dumbbells overhead on the identical time; dumbbells stacked over shoulders on the prime of the press. Be sure your wrists are sturdy and in keeping with your shoulders.
  3. Decrease the dumbbells again in direction of your chest with management. Repeat thrice, performing three normal dumbbell chest presses.
  4. On the prime of your third normal chest press, rotate your palms in to face one another, discovering a slender grip.
  5. Slowly and with management, decrease the dumbbells down in direction of your chest. Repeat thrice, performing three slender chest presses.

Cranium Crusher

Targets: All three heads of the tricep muscle (lateral head, medial head, and lengthy head).

two women performing pause skull crushers to target back of armstwo women performing pause skull crushers to target back of arms

How To Do Cranium Crushers

  1. Lie flat on the bottom or on a bench or stability ball; legs bent at 90 levels.
  2. Maintain a dumbbell in every hand and lengthen your arms, dumbbells stacked over shoulders.
  3. Bending on the elbows, slowly decrease the dumbbells in direction of your head (simply bending on the elbows, decreasing the dumbbells in direction of your temples).
  4. Pause on the backside, then squeeze by means of the again of your arms to straighten your elbows, press the dumbbells again overhead and returning to the beginning place.

V-Sit Crunch, Bicep Curl and Shoulder Press

Targets: Shoulders, biceps, hips and core.

two women performing a v-sit with a bicep curl and shoulder presstwo women performing a v-sit with a bicep curl and shoulder press

How To Do V-Sit Crunches, Bicep Curls and Shoulder Presses

  1. Begin sitting flat in your mat, sending the legs straight out in entrance of you, forming a “V” form together with your legs. Place a pair of dumbbells on the bottom between your legs inside simple attain.
  2. Partaking your core, slowly roll down the size in your backbone, decreasing till you might be laying flat on the bottom. For an additional problem, maintain your arms prolonged in entrance of you.
  3. Squeeze by means of your abs to carry out a sit up, pulling your torso up till you might be seated upright, again straight.
  4. Then, seize a dumbbell in every hand, palms going through in in direction of one another (impartial grip) and curl the weights up in direction of your shoulders, performing a bicep curl.
  5. On the prime of the bicep curl, press the weights straight overhead, performing a impartial shoulder press.
  6. Slowly and with management, return the dumbbells to your shoulders earlier than reversing the curl, decreasing the dumbbells to the ground between your legs and returning to beginning place.

Modification: Omit the crunch, performing alternating seated bicep curls and shoulder presses as a substitute.

Push Up and Plank Row

Targets: Latissimus dorsi (or lats), higher again, chest, shoulders, arms and core.

two women performing a push up, plank and dumbbell row as example of best dumbbell exercisestwo women performing a push up, plank and dumbbell row as example of best dumbbell exercises

How To Do Push Ups and Plank Again Rows (Renegade Rows)

  1. Begin in a excessive plank place, each palms in your dumbbells, shoulders stacked over wrists, core engaged.
  2. Slowly decrease your chest down in direction of the bottom as your elbows fall again in direction of your hips (maintain elbows tight to the physique).
  3. As soon as on the backside of your push up, exhale as you push again up into excessive plank place (prime of your push up place).
  4. Then, maintain a excessive plank place as you pull your proper elbow in direction of your proper hip, squeezing your again muscle tissues to carry the dumbbell in your proper hand, performing a plank and row.
  5. Slowly and with management, decrease the dumbbell to the bottom. Repeat, performing two renegade rows.
  6. Proceed this sample, alternating one push up with two renegade rows.

Modification: Drop to your knees, performing a modified push up and plank.

Dumbbell Arm Workout routines FAQs

Can You Construct Arms With Simply Dumbbells?

Dumbbell workout routines are efficient at constructing power in each muscle within the higher physique. In case your purpose is to enhance definition in your arms, attain for heavy weights. You’ll know you selected the fitting weight if the final 2-3 reps in a set are difficult to finish with correct kind (The American Council on Exercise).

How Lengthy Does It Take To Get Toned Arms?

This depends upon how usually you might be coaching arms and at what depth. If you’re lifting difficult weights and following a well-rounded strength training program, you’ll be able to count on to really feel a change after 4-8 weeks of constant lifting.

Pin This Exercise: 7 Greatest Dumbbell Arm Workout routines

woman performing standing dumbbell arm exercisewoman performing standing dumbbell arm exercise

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