Strengthen and tone your arms to easily perform daily activities. All you need to do is incorporate these dumbbell arm exercises into your workout routine.
Toning your arms may be one of your aesthetic goals. But you shouldn’t strive to have toned and strong arms just because they look good. They are essential for making everyday tasks like lifting and carrying objects easier. Even reaching the top shelf requires the help of well-defined arms. To get them you have to sweat. If you already have a fitness routine, add arm exercises with dumbbells to it. In most gyms you will find many fixed dumbbells of varying weights. If you prefer to train at home, opt for adjustable dumbbells. Having this type of dumbbell means you can add or remove the weighted plates as needed.
Arm exercises with dumbbells: how does it help?
Maintaining arm strength and keeping them toned becomes more and more important as we age. “From around age 35, muscular endurance and strength naturally begin to decline by about 1% each year. This progressive muscle loss can lead to decreased endurance, strength, limited range of motion and a higher risk of injury,” explains Dr. Aijaz Ashai, physiotherapist and fitness expert.
To build and maintain muscle mass as well as strength, the United States Centers for Disease Control and Prevention recommends two days of muscle-strengthening activities each week. “Doing arm exercises can preserve strength, promote healthy movements, improve balance and prevent injuries,” says the expert.
Dumbbells are a versatile tool for strengthening and toning the arms. In a 2020 study published in BordersThe dumbbell exercises led to a high level of muscle activation in the participants’ upper arm. Here’s how dumbbells help develop strong, toned arms:
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- Dumbbells provide resistance that challenges your muscles, promoting growth and strength over time.
- With dumbbells, you can perform a wide range of exercises targeting different key upper body muscles, including the biceps and triceps.
- Dumbbells allow for unilateral exercises, helping to correct muscle imbalances and ensuring equal strength in both arms.
- Increasing the weight of the dumbbells over time promotes muscle growth and strength.
- Dumbbells allow a wide range of motion, ensuring complete muscle activation.
8 effective arm exercises with dumbbells
1. Bicep curl
- To do a biceps curl that targets the biceps, stand with dumbbells at your sides with your palms facing forward.
- Curl the dumbbells toward your shoulders.
- Lower them slowly.
2. Hammer curl
- Hold the dumbbells with your palms facing each other.
- Bend your elbow to lift the weights targeting your forearms and biceps, and neutralize your wrists.
- Take them down after a few seconds.
3. Triceps kickback
- Hold the dumbbells in your hand with your palms facing each other and keeping your knees slightly bent.
- Maintain a straight spine as you bend forward at your waist.
- Bring your chest almost parallel to the floor.
- Keep your arms closer to your body with your head aligned with your spine straight.
- Engage your triceps while keeping your elbows straight.
- Keep your upper arms still and move only your forearms.
- Take a break then return the weights to step one.
4. Military press
- Make sure your palms face forward when you hold a dumbbell above each shoulder.
- Press the dumbbells straight up, with the weights overhead and your elbows slightly bent.
- Hold the equipment above your head for a moment.
- Slowly lower the dumbbells.
5. Lateral elevation
- Stand with two dumbbells at your sides to target your shoulders.
- Raise your arms to shoulder height, where they form a “T” shape.
- Lower your back to the starting position very slowly.
6. Front elevation
- Hold the dumbbells in front of your thighs with your palms facing down.
- Lift a dumbbell directly in front of you to shoulder height.
- Follow the same steps using the other dumbbell and then lower down.
7. Focus Loop
- Sit with dumbbells in each hand. Place the elbow of your arm where you are holding the dumbbell on the inside thigh of your other leg.
- Focusing on your biceps, curl up and down on the dumbbell.
- Bend forward with dumbbells and bend your elbows 90 degrees
- Extend your arms behind you until they are straight.
- Return to the starting point.
8. Dumbbell pullover
- Raise your arms with dumbbells toward the ceiling, palms facing each other and elbows slightly bent.
- Extend the dumbbells back and overhead.
- Take three seconds to reach a fully extended position where the dumbbells are behind your head.
- Return your arms to the starting position.
Dumbbell Arm Exercises: Some Tips to Keep in Mind
“When starting with arm exercises with dumbbells, aim for maximum repetitions with minimum weight. You can do three sets of 12 to 15 repetitions to help build endurance in your muscle fibers,” says Dr. Ashai. Once you’ve reached the endurance level, focus on strengthening your arm muscles, which will allow them to maintain strength for longer periods of time.
The weight of the dumbbell depends on the fitness level of women. “Newcomers can start with 3 to 5 pounds, as light dumbbells will help them focus on form rather than weight,” says the expert. People accustomed to exercise need 5 to 10 pounds. An advanced fitness enthusiast can use 10 to 15 pounds or more to tone the arms.
Dumbbell Arm Exercises: Who Should Avoid?
- Individuals with shoulder, elbow, or wrist injuries or limitations should not perform arm exercises with dumbbells without prior approval from a physician or trainer.
- Back pain or posture issues can make it difficult for some people to do standing exercises, so opt for a seated alternative.
- People with muscle pain should not lift weights.
You can incorporate arm exercises with dumbbells into a full-body workout. But listen to your body and rest if your arm muscles are sore. If you have health problems such as a shoulder, elbow, or wrist injury, consult your doctor before starting these exercises.
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