Dumbbell Workouts

bicep curl workout

Dumbbells are some of the best weights for training your arms. Unlike barbells, dumbbells distribute the weight to each arm evenly and this negates the tendency of using your stronger arm to do more work than your weaker one. Dumbbells also require more muscle coordination and activation to maintain balance throughout the entire range of motion. This workout incorporates six dumbbell exercises you can use that will help you build strong and well-toned arms


When choosing the dumbbells you’re going to use for these exercises, use the recommendations below to find a weight that’s suitable for you: .

  • For Muscle Size & Strength: Select dumbbells that you can complete between 4-8 reps of the exercise with.
  • For Muscle Endurance & Tone: Select dumbbells that you can complete between 12-16 reps of the exercise with.
  • For A Combination Of The Above: Select dumbbells that you can complete between 8-12 reps of the exercise with.


Exercise 1 – Dumbbell Standing Bicep Curl

Equipment Required:

  • 2 dumbbells

Instructions:

Just as the name implies, the standing bicep curl targets the bicep muscles in your upper arms. This exercise also strengthens and tones the muscles in your lower forearms and can be performed by following these simple steps:

  1. Pull your shoulders back and stand up straight holding a pair of dumbbells at either side of your body with your feet a shoulder width apart, then turn your arms so that your palms face forward and tuck your elbows into the side of your body.
  • While keeping your upper arms stationary and your elbows tucked in to the side of your torso, curl the dumbbells towards your shoulders by bending your elbows and squeezing your biceps.
  • Once your biceps are fully flexed, straighten your elbows and lower the dumbbells back down to the starting position.
  • Repeat steps 2-3 for your chosen number of reps, then place the dumbbells on the ground.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-5 two more times then move onto the next exercise.

Exercise 2 – Dumbbell Standing Hammer Curl

Equipment Required:

  • 2 dumbbells

Instructions:

The hammer curl is a variation of the standing bicep curl that involves holding the weights with a hammer grip to place extra emphasis on your biceps. Here is how to do this exercise:

  1. Hold two dumbbells by your side while standing up straight with your feet slightly spread. Rotate your hands so that your palms are facing your thighs.
  • Curl the dumbbells towards your shoulders by bending your elbows and squeezing your biceps, making sure that you keep your back straight and elbows tucked into your body at all times.
  • Once your biceps are fully contracted, lower the dumbbells down to the starting position by straightening your elbows.
  • Repeat steps 2-3 for your chosen number of reps, then place the dumbbells on the ground.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-5 two more times then move onto the next exercise

Exercise 3 – Dumbbell Standing Overhead Tricep Extension

Equipment Required:

  • 1 dumbbell

Instructions:

This dumbbell exercise is great for those who wish to strengthen and tone their triceps. The dumbbell standing tricep extension involves lifting a single dumbbell up and down over your head with both arms. You can perform the dumbbell tricep extension by following the instructions below:

  1. Stand up straight, hold a single dumbbell with both hands and then lower it behind your head, making sure that you keep your elbows pinched tight to your ears.
  • Straighten your arms and press the dumbbell up, stopping just before your arms fully lock.
  • Bend your arms and lower the dumbbell back down to the starting position.
  • Repeat steps 2-3 for your chosen number of reps, then place the dumbbell on the ground.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-5 two more times then move onto the next exercise.

Exercise 4 – Dumbbell Tricep Kickback

Equipment Required:

  • 1 dumbbell
  • 1 flat bench

Instructions:

The dumbbell tricep kickback is similar to the dumbbell standing tricep extension but involves lifting the weight out behind you instead of above your head. To perform this exercise, follow the instructions below:

  1. Grab the dumbbell in your left hand, then position your right knee and right arm on a flat bench. Your left foot should remain flat on the ground to provide support but with a slight bend in your left knee. You should also keep your back straight, head up and bend forward slightly at the hips. Once your body is in position, bring your left elbow up in line with your torso and bend it at a 90 degree angle.
  • Straighten your left elbow and kickback the dumbbell in your left hand until your left tricep is fully extended, making sure that you move just your forearm and keep your upper arm straight.
  • Bend your left elbow and lower the dumbbell back down to the starting position.
  • Repeat steps 2-3 for your chosen number of reps, then transfer the dumbbell to your right hand.
  • Position your left knee and left arm on the flat bench, making sure that your right foot is flat on the ground with a slight bend in your right knee. Also, make sure your back is straight and your head is up, then bend forward slightly at the hips. Then when your body is in position, repeat the exercise with your right arm for your chosen number of reps.
  • Slowly place the dumbbell on the ground, stand up straight and rest for between 30 seconds and one minute.
  • Repeat steps 1-6 two more times and then move onto the next exercise.

Exercise 5 – Dumbbell Palms Up Wrist Curl

Equipment Required:

  • 2 dumbbells
  • 1 flat bench

Instructions:

The dumbbell palms up wrist curl strengthens the forearm muscles. This exercise also helps the wrists to become more flexible. This is how you should perform the dumbbell palms up wrist curl:

  1. Begin the exercise by grabbing a dumbbell in each hand and sitting on the flat bench with your wrists draped over your knees and your palms facing up. Allow the dumbbells to roll down to the edge of your fingers.
  • Keep your forearms pressed against your knees, then slowly curl both dumbbells upward until your wrists are fully flexed.
  • Make sure you still keep your forearms pressed against your knees, then slowly lower the dumbbells down as far as they can go without straining your wrists.
  • Repeat steps 2-3 for your chosen number of reps, then slowly place the dumbbells on the ground.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-5 two more times and then move onto the next exercise.

Exercise 6 – Dumbbell Palms Down Wrist Curl

Equipment Required:

  • 2 dumbbells
  • 1 flat bench

Instructions:

The dumbbell palms down wrist curl is very similar to the previous exercise. The only difference is that in this exercise, you’ll be holding the dumbbells with your palms facing down instead of up. Here is how to do it:

  1. While holding the dumbbells in both hands, sit on the flat bench. Your knuckles should be facing up and your palms should be pointing towards the ground. Both forearms should rest on your knees while your wrists hang over the edge.
  • Flex your wrists upwards as far as they will go, making sure that you keep your forearms pressed against your knees.
  • Relax your wrists and return them to the starting position, making sure that you keep your forearms pressed against your knees.
  • Repeat steps 2-3 for your chosen number of reps, then slowly place the dumbbells on the ground.
  • Rest for between 30 seconds and one minute.
  • Repeat steps 1-5 two more times to complete the workout.

Summary

With this dumbbell arm workout, you can strengthen and tone your biceps and triceps in around 30 minutes. When completing this workout, it’s important to maintain the right form. If you’re just getting started with dumbbells, make sure you choose light dumbbells so that you can perform the exercises correctly and avoid injuries.

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