The Best 9 Dumbbell Exercises For Seriously Toned Arms

    The Best 9 Dumbbell Exercises For Seriously Toned Arms

    If you are new to this kind of workouts you may think that you have to use a gym full of all different equipment for toning your arms. But actually, all you need is a pair of Dumbbells to build insane and strong limbs.

    Today, we are going to share with you the top 10 exercises for toning arms using Dumbbells.

    We recommend choosing five of them that suits you and do each exercise for 3 to 4 set of 12 repetitions. Doing this two or three times a week will be definitely a great routine for a complete arm workout.

    Time: 15-minutes
    Equipment: a pair of Dumbbells.
    Works for: Arms, whole body.
    Guidance: Choose 5 moves listed below, do three to four sets of 12 reps for each move, then move to the next exercise.

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    1- Biceps Curl

    نتيجة بحث الصور عن ‪Biceps Curl‬‏

    This exercise works for the upper arm and lower arm muscles, it's a great choice for building and strengthens arms. There are multiple variations of this exercise including Kettlebells, barbell and cable machine, but as a beginner, we recommend you to use Dumbbells which you can do anywhere and anytime.

    How to do it:

    Keep your chest up and back straight, and hold a pair of Dumbbells, keep the palms facing forward, then bend your elbows and curl the weights toward shoulders without moving your upper arms. Now, lower back the weights slowly until your arms are completely straight. That's count as a rep.

    Do this exercise for three or for sets of 12 reps and continue to the next exercise.

    2- Curtsy Lunge With Biceps Curl

    The curtsy lunge with biceps curl exercise is good for strengthening the glutes, which means tighter and higher. this exercise is used to target the hamstrings and quadriceps.

    How to do it:

    Hold one 5- to 15-pounds dumbells in each hand, and stand with your feet shoulder-width apart, then take a big step back and sweep it behind the right leg. Now slowly bend your knees and lower your upper body until the right thigh is almost parallel to the floor. Then bring the weights toward the shoulders while your elbows are bent, and return to the starting point. that's counts as a rep, complete the reps before changing to the other side.

    3- Upright Row

    نتيجة بحث الصور عن ‪Upright Row‬‏

    Unlike the previous exercises, this one is an advanced exercise, it is good for the front and middle heads of the deltoids, rhomboids, biceps muscles, and the trapezius.

    How to do it:

    Hold a dumbbell in each hand and stand with your feet shoulder-width apart, then raise your elbows to lift the dumbbells until they are close to your chest and slide them back down to your waist, do this move for 10 reps.

    4- Rear Delt Fly

    نتيجة بحث الصور عن ‪Rear Delt Fly‬‏

    This workout is good to strengthen the shoulders, the upper back, hips, and deep abdominals. the exercise requires you to avoid moving your torso and take a neutral spine position.

    How to do it:

    hold a pair of dumbbells in each hand by your side and stand with your feet about your hip-width apart. Then perform 12 reps using a weight that allows you to do it comfortably.

    Bend your torso and knees forward at the hips slightly and let your arms hang orderly down from your shoulders, and make sure that your palms are facing each other as you hold the pair of dumbbells. and squeeze your shoulders blades together and raise your arms out to the sides. that's count as one rep.

    5- Triceps Kickback

    نتيجة بحث الصور عن ‪Triceps Kickback‬‏

    The triceps kickback workout is great to build and strengthen your triceps and the auxiliary muscles.

    How to do it:

    Bend your knees, stand and lean slightly forward, hold a dumbbell in each hand and bring them to your side as the elbows are bent. This requires you to make your arms and the floor in a parallel position. Then press the dumbbells back and squeeze the triceps as you straighten the arm. that's count as one rep. Repeat for 12 reps before moving to next moves.

    6- Overhead Triceps Extension

    نتيجة بحث الصور عن ‪Overhead Triceps Extension‬‏

    This exercise is highly recommended because it targets only one muscle group which allows you to put your energy and focus your efforts on just the triceps muscles.

    How to do it:

    Hold a dumbbell in each hand of your sides, then with your arms straight, feet shoulder-width apart, keeping the upper arms still and the weights held together, lower the weights slowly behind your head while your elbows are bent. Pause, and straighten the arms, returning to starting position. That's count as one rep.

    7- Triceps Dips

    This exercise is mainly dedicated to building and strengthens the triceps, the arms and the shoulders.

    How to do it:

    Put two dumbbells on the floor, place your hands on top of them. with feet on the ground and the hands are facing forward. Hover your butt off the floor, lower and bend your arms until the butt touches the ground, push your body back up to the starting position. That's a rep.

    8- Plank With Biceps Curl

    نتيجة بحث الصور عن ‪Plank With Biceps Curl‬‏

    The Plank with Biceps curl workout is especially a great exercise for people who want to build and develop core strength because this workout focuses on multiple core muscles in your abdominals, lower back, triceps, shoulders, chest, back, and legs at the same time.

    How to do it:

    Take a plank position with dumbbells in each hand, make your arms stretched and positioned below the shoulders, slowly bend one elbow and bring the dumbbell toward your shoulder making sure that your body is in position, lower it back down and switch to the other side, that's count as one rep.

    9- Squat With Curl

    This workout specifically targets your glutes, hips, biceps, and quads which help to improve and tone the whole body and increase the flexibility, strength, and the balance of the lower back and arms.

    How to do it:

    Hold a pair of dumbbells in each hand, Stand in a position when your feet slightly wider than shoulder-width apart, lean your torso slightly forward, Inhale as you sink your hips down while the knees are bent until your thighs and the floor are almost parallel, and slowly lower the weights at the same time. Exhale and bring it through your heels back to the first position as the elbows are bent and bring the dumbbells toward the shoulders. that's count as one rep.


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    @Posted by
    writer and blogger, founder of Gainzbuildr: Helping You Build Muscle & Reach Your Fitness Goals .

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