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Arm Dumbbell Exercises


Bicep Exercises

Dumbbell Bicep Curl

  • Either sit or stand and hold a dumbbell in each arm with your arms parallel with your torso.
  • Raise both dumbbells at the same time with your palms facing up until they reach shoulder height.
  • Pause for a brief moment then slowly raise down

*Tip: Try and isolate your bicep as much as possible in this dumbbell exercise by locking your elbows by your side.

 

 

 

Dumbbell Hammer Curl

  • Either sit or stand and hold a dumbbell in each arm with your arms parallel with your torso.
  • Raise both dumbbells at the same time with your palms facing each other until your elbows are at a 90 degree angle.
  • Pause for a brief moment then slowly raise down

*Tip: Just like the curl, try and isolate your bicep as much as possible in this dumbbell exercise by locking your elbows by your side. This is very similar to the curl except your palms are facing each other like you would hold a hammer.

 

 

Dumbbell Concentration Curl

  • Sit on a flat bench and spread your legs out a little further than shoulder width.
  • Grab a dumbbell with one hand and rest that elbow on the inside of that leg. The other hand should be supported on the other leg for stabilization.
  • Raise the dumbbell until your elbow is just above a 90 degree angle.
  • Pause for a brief moment then slowly bring down the dumbbell.

*Tip: This dumbbell exercise really isolates the bicep so don’t expect to do as much weight as you can with a standard curl. This is a good final exercise of the bicep to get that pump everyone is looking for.

 


 

Tricep Exercises

Dumbbell Skullcrushers

  • Lie flat on a bench and hold a pair of dumbbells in each hand with the palms facing each other.
  • Raise your arms so they are perpendicular to your body straight up.
  • While keeping your elbows locked slowly raise the dumbbells between each side of your head till your elbows are locked at 90 degrees.
  • Pause for a brief moment then slowly raise the dumbbells back till your arms are perpendicular with your body

*Tip: My favorite tricep dumbbell exercise! Be careful not to hit yourself with the dumbbells are you bring them down. For added toughness, pull your arms closer to your head as you bring the dumbbells down to extend the arms further.

 

 

Dumbbell Tricep Kickbacks

  • Rest your knee and a hand on the bench and grab a dumbbell in your other hand.
  • Keep the upper part of your arm parallel and tucked in with your body while your forearm is 90 degrees from your torso.
  • Lift the forearm thats holding the dumbbell until your arm is in a straight line completely parallel with your torso.
  • Pause for a brief moment then slowly lower your forearm till your elbow is at a 90 degree angle.

*Tip: Make sure to keep that upper arm locked with your torso to isolate the tricep. Also make sure your upper arms stays completely parallel with your body.

 

 

Dumbbell Tricep Extension
  • While standing, hold one dumbbell with one arm behind your head with your arm at a 90 degree angle.
  • Slowly raise that arm with the dumbbell until your arm is almost locked, fully extended.
  • Then pause for a brief moment and bring down the dumbbell until it is behind your head again.

*Tip: You might find yourself going to failure sooner than you think with this so be cautious on the weight you pick. Make sure your upper arm is locked as possible!

 

 

Bench Dips
  • Sit on the side of a flat bench with your feet on the ground and move your body away from the bench supporting your weight on your arms.
  • Slowly lower your torso below the bench as you bend your elbows until your upper arms are parallel with the floor.
  • Then raise your torso up until your arms are locked and repeat

*Tip: When this exercise gets too easy add weight! Simply rest a dumbbell on your lap to add resistance. Also to increase difficulty rest your feet on another bench to keep your body from touching the ground.