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Strong arms are essential for more than just opening a stubborn pickle jar or to hold two water tanks at the same time! Your arms are kind of a big deal. Getting a strong upper body is essential for your overall fitness. You can have that good look you were craving for! Imagine your body with perfectly toned abs and legs, with some vivid arms. Not happening! So, include few dumbbells in your workout routine and start with these five arm workouts to build muscles.
Dumbbell Arm Workouts to Build Muscle
“Twinkle twinkle little star; hit the gym and lift the bar!” But, before you start any workout, just remember that you must go slow. Go easy on you if you are a beginner. Don’t forget to take stretching sessions before and after a workout. And, always start with the lightweights.
1. Lateral Raises
If you are trying to develop a V-shaped torso, lateral raise exercise is an absolute must. It looks simple, but is devilishly hard after few repetitions! It increases shoulders’ mobility and makes them stronger. It also helps the muscles of the upper back, arms, neck, and core. One set of 10, 15 or 20 lateral raises can take less than one minute.
How to do Lateral Raises
Take two dumbbells, one in each hand. As mentioned above, you should always start with the weights which are comfortable for you. You should not struggle to lift them. So, take some moderately light dumbbells in the beginning.
Step 1: Stand up straight, with your feet shoulder-width apart.
Step 2: Hold the dumbbells on your sides, turn your wrists, and bend your elbows slightly. This posture is perfect to start this arm workout with dumbbells.
Step 3: After correcting your postures, raise your arms straight out to your sides.
Step 4: Keep your elbow position intact, until they reach shoulder height.
Step 5: Straighten your hands horizontally, and pause there for a beat. At this point, your body should look like the letter T or a Cross!
Step 6: After the pause, lower the weights at a controlled pace.
Step 7: Get back them again to the starting position.
Step 8: Repeat.
2. Wrist Curls
When you think bodybuilding, you may think about arms and abs first. Right? But, you often forget that your wrists and forearms are also a part of your super body. You keep neglecting it or take it for granted! Don’t forget that your forearm muscles are used in every workout.
How to do Wrist Curls
Firstly, sit! You should not do this exercise while standing. So, sit with your knees 2 feet apart. You can sit on a chair, table, or anything else, keeping your feet flat.
Step 1: Hold your dumbbells, one in each hand. You can also use a barbell to finish this exercise.
Step 2: Lean forward and rest your forearms on your thighs.
Step 3: Your wrists should hang over your knees and palms up. Starting this exercise, you should use your wrists only.
Step 4: Curl the weights up as high as possible.
Step 5: After that, rotate your wrists again. Rotate to a palms-down position and bend your wrists up.
Step 6: Repeat. You can do 12 to 15 repetitions in each set. Wrist curls can help you to keep your forearms active and capable enough to lift higher weights.
3. Tricep Extensions
The tricep muscles cover your shoulder and the back of the arm to your elbow joint. So, this exercise targets the triceps, back muscles, and your upper arm. It can increase strength and stability of your shoulders and elbows. It targets only the triceps without assistance from any other muscle group.
How to do Tricep Extensions
You can do this exercise in both ways, either standing or sitting on a bench.
Step 1: Sit up straight and grab a dumbbell with both hands.
Step 2: After that, raise it above your head. Your posture should be vertical and in line with your spine.
Step 3: Breath in and lower the dumbbell behind your head.
Step 4: Try if your forearms can touch your biceps.
Step 5: After that, come back to the original posture up to the starting point. Keep your upper arms stationary.
Step 6: Repeat.
You can try a different variety of positions. You can also do it with a single hand, but using both sides together is preferable. For standing tricep extension, you can use either a dumbbell, barbell, EZ bar, cable machine, or an exercise band for tricep extensions. For seated tricep extension, you can take help of dumbbell, EZ bar, overhead tricep extension or even a medicine ball.
4. Hammer Curls
Bulging biceps and better grip are two main benefits you will notice after a few days of doing hammer curls. It can train each area of your arms and helpful in building muscles. Just like lateral raises, hammer curls look easy. But when you start it even with your comfortable weight, you will be tired after a few repetitions.
How to do Hammer Curls
Step 1: Stand up straight. Keep your feet shoulder-width apart.
Step 2: Hold the dumbbells next to your sides and turn your wrists.
Step 3: Take a dumbbell in each hand and let your arms hang loose.
Step 4: Don’t forget to keep your back straight.
Step 5: To do this exercise correctly, curl the weights up until your thumbs are near your shoulders.
Step 6: Squeeze them and then lower the dumbbells.
Step 7: Now rotate your wrists, so your palms face backwards and curl again.
Step 8: Repeat this process 8 to 12 times at the beginning with the alternating grips.
5. Overhead Press
The overhead press is vital to building big delts. You can get broad shoulders and achieve symmetry after doing overhead press for a few months. It improves the balance of the shoulders and upper arms.
How to do Overhead Press
This exercise can also be done while sitting or standing. But, professionals suggest that seated overhead presses are more effective than the standing overhead presses.
Step 1: Sit on a chair and give support to your back.
Step 2: Hold a dumbbell in each hand equivalent to the shoulders’ height and keep your palms face forward.
Step 3: Raise each arm upward, over the head.
Step 4: Push the weight up until you feel that your arms and side muscles are fully stretched. Full extension is must to have a positive output while doing the overhead press.
Step 5: After that, come back to the starting point lowering your dumbbells. During the exercise, keep your core tensed.
Step 6: Repeat the exercise for 10 to 12 times.
Such workouts need dedication and consistency to provide positive outcomes. So, whenever you feel like giving up; always remember why you started it in the first place. Never break up with your gym or any form of exercises. We hope that now you are motivated enough to follow these simple yet effective arm workout routine. Enjoy and achieve your goal.