Dumbbell Exercises For Seriously Toned Arms
Dumbbell Exercises For Seriously Toned Arms:
1. Biceps Curl
Stand with feet hip-width apart, holding a pair of dumbbells at sides. Palms should be facing forward, with back straight and chest upright. Without moving upper arms, bend elbows and curl weights toward shoulders. Slowly lower the dumbbells back to starting position with control. That's one rep. Complete 8 to 12 reps.
2. Curtsy Lunge With Biceps Curl
Stand with feet hip-width apart holding a dumbbell in each hand. Take a big step back with right leg, crossing it behind left while keeping hips facing forward. Bend knees and lower down until the right knee almost touches the floor. At the same time, bend elbows and bring the weights toward shoulders, keeping elbows pointing down. Step through left heel as you come to start. That's one rep. Complete 8 to 12 reps on one side, then repeat on the other.
3. Upright Row
Stand with feet hip-width apart, with arms resting in front of body and a dumbbell in each hand. Lift dumbbells by raising elbows until they reach chest-level. Slowly lower them back down to waist with control, and repeat. That's one rep. Complete 8 to 12 reps.
4. Rear Delt Fly
Grab a pair of dumbbells and stand with feet hip-width apart and knees slightly bent. Hinge at the hips and let arms hang straight down from shoulders, palms facing your body. Raise both arms, in a "W" shape, out to the sides and squeeze shoulder blades together. Return to start. That's one rep. Complete 8 to 12 reps.
5. Triceps Kickback
Grab a set of dumbbells and stand with feet two-fists-width apart with knees bent. Lean forward slightly, with a dumbbell in each hand and elbows at 90-degrees by sides. Press dumbbells back and up, and as you straighten arms, squeeze triceps. Return to start. That's one rep. Complete 8 to 12 reps.
6. Overhead Triceps Extension
How to: Grip one dumbbell with both hands and lift the weight overhead, arms straight, feet hip-width apart. Keeping upper arms by your ears and hands at the top of the bar, bend elbows to lower the weights slowly behind your head. Pause, then straighten arms, returning to start. That's one rep. Complete 8 to 12 reps.
7. Triceps Dips
Start in seated position with dumbbells on either side of hips, palms resting on dumbbells, and fingers pointing toward toes. Lift butt about 6 inches off ground. Keeping arms straight, bend elbows and lower until butt taps the ground. Push back up to start. That's one rep. Complete 8 to 12 reps.
8. Plank With Biceps Curl
Start in plank position, with dumbbells in hands on the ground, directly beneath shoulders. Keep core and hips stable, slowly bringing the right dumbbell toward the right shoulder. Lower it back down with control. Repeat on the other side. That's one rep. Complete 8 to 12 reps.
9. Plié Squat With Curl
Stand with feet slightly wider than shoulders, toes pointed out at 45 degrees, torso upright. Hold a set of dumbbells in both hands. Inhale, bend knees and sink hips down, aiming to get thighs parallel to the floor, while curling the dumbbells toward your shoulders and squeezing biceps at the top. Exhale and drive through your heels back to the starting position, straightening arms. That’s one rep. Complete 8 to 12 reps.
10. Write Your Name
Hold a single dumbbell in both hands. Extend arms out in front at chest height. Slowly and with control, write your name in the air. Each letter is a rep. Complete 8 to 12 reps.
11. Dumbbell Floor Press
Lie on back with knees bent and feet placed flat on the ground, about a foot from butt. Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other. With control, bend arms and lower them to sides until triceps touch the floor (dumbbells will still be raised over wrists). Elbows should form a 45-degree angle with the body. Slowly reverse the movement and return to start. That's one rep. Complete 8 to 12 reps.
12. Lying Overhead Triceps Extension
How to: Lie on back with knees bent and feet placed flat on the ground, about a foot from butt. Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other. Slowly bend at the elbows to bring weights toward floor, close to temples; pause, then, slowly bring the weights back overhead. That's one rep. Complete 8 to 12 reps.
13. Single-Arm Dumbbell Floor Press
How to: Lie on back with knees bent and feet placed flat on the ground. Hold a dumbbell in right hand and extend both arms up over shoulders. Slowly bend right arm and lower it to the side until right elbow touches the ground. Elbow should form a 45 degree angle with the body. Reverse the movement and return to start. That's one rep. Complete 8 to 10 reps on right side, then repeat on left.
14. Alternating Dumbbell Floor Press
How to: Lie on back with knees bent and feet placed flat on the ground. Hold a dumbbell in each hand and extend both arms up over shoulders, palms facing each other. Slowly bend left arm and lower it to the side, until left elbow touches the ground. Upper arm should form a 45 degree angle with your body. Reverse the movement and return to start. Repeat on the right side. That's one rep. Complete 8 to 12 reps.
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