You may think toning your arms a la J.Lo or Jennifer Garner requires a gym full of equipment. But a pair of dumbbells is actually all you need to sculpt some seriously strong limbs. Tatiana Lampa, NASM-certified personal trainer and head trainer at FitHouse shares 10 different dumbbell exercises for arms below. Lampa recommends choosing five, and doing each for three to four sets of 12 reps for a complete arm workout. Crank out this routine two to three times a week for some amazing arm results.
Good for: Arms, total body
Instructions: For each move, do three to four sets of 12 reps. Then continue to the next move. Continue to the next move.
1. Biceps Curl
How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep.
2. Curtsy Lunge With Biceps Curl
How to: Stand with your feet hip-width apart, with a dumbbell in each hand. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor. At the same time, bend your elbows and bring the weights toward your shoulders. Return to start. That’s one rep. Complete all reps on one side before switching to the other.
3. Upright Row
How to: Stand with your feet shoulder-width apart, with a dumbbell in each hand. Lift the dumbbells by raising your elbows until they reach your chest. Slide them back down to your waist, and repeat. Do 10 reps.
4. Rear Delt Fly
How to: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing your body. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That’s one rep.
5. Triceps Kickback
How to: Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend both elbows to bring the dumbbells to your side, making your upper arm parallel with the floor. Press the dumbbells back, and as you straighten your arm, squeeze your triceps. Return to start. That’s one rep.
6. Overhead Triceps Extension
How to: Grip a dumbbell in each hand and lift the weights overhead, arms straight, feet hip-width apart. Keeping your upper arms still, and the weights pressed together, bend your elbows to lower the weights slowly behind your head. Pause, then straighten your arms, returning to start. That’s one rep.
7. Triceps Dips
How to: Place two dumbbells on the ground, and place your hands on top. Your hands should be facing forward and your feet should be on the floor. Keeping your arms straight, hover your butt off the ground. Bend your arms and lower until your butt taps the ground. Push yourself back up to start. That’s one rep.
8. Plank With Biceps Curl
How to: With a dumbbell in each hand, get into a plank position, with your arms extended and positioned below your shoulders. Keeping your body in position, slowly bend one elbow and bring the dumbbell toward your shoulder. Lower it back down. Repeat on the other side. That’s one rep.
9. Squat With Curl
How to: Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso leaned slightly forward. Hold a set of dumbbells in your hands. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor, and lower the dumbbells at the same time. Exhale and drive through your heels back to starting position as you bend your elbows and bring the dumbbells toward your shoulders. That’s one rep.
10. Write Your Name
How to: Hold a single dumbbell in both hands. Extend your arms out in front of you. Slowly and with control, write your name in the air. Each letter is a rep.
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