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You use your arms for throwing, lifting, pushing and pulling. Having strong and well-toned arms are crucial for all these activities, and it is imperative that you build your arms with a highly focused workout program.
Free weights are great for improving the target muscles. Particularly, the dumbbells are very effective as they activate a host of stabilization muscles ensuring you have a comprehensive workout that focuses on a wide range of muscle groups.
Nevertheless, building strong and muscular arms needs time, and one should have enormous discipline and patience. Do not lift very heavy weights believing that it would give you quick results. It is counterproductive and could lead to a serious injury. Start with lighter loads and focus on achieving a higher rep count.
Always keep in mind to complement dumbbell arm exercises with a multitude of other exercises for a complete body workout. Moreover, supplement them with a healthy diet that is rich in protein content, which is crucial for effective muscle building.
Let us not wait any longer and look at the five best dumbbell exercises that you could add to your workout program for stronger arms.
#1 Hammer Curl
The hammer curl is one of the most effective upper arm exercises that you could perform using dumbbells. It tones the brachialis, biceps and the brachioradialis muscles for a complete upper arm workout.
It could be performed by even beginners and casual trainers, thanks to its simple motion.
Instructions
Step 1: Stand straight and hold dumbbells in both the hands with the palms facing the body. The arms should be fully extended and parallel to the torso in the starting position.
Step 2: With a stationary upper arm, move the weight upwards until it is in line with the shoulders. Achieve this movement by bending your elbows and contracting your biceps.
Step 3: Hold the contraction for a moment and return to the initial position in a smooth motion.
Repeat the exercise for the recommended number of times.
Important tips: Do use momentum to lower the weights as an improper form could lead to a shoulder injury. Moreover, do not make any unnecessary movements with the torso.
Next up: Concentration Curl
#2 Concentration Curl
With its unique motion, the concentration curl is wonderful for building arms. Along with the biceps, this exercise activates triceps and the pectoral muscles.
Also, read 5 Best Arm Workouts For Women To Reduce Arm Fat And Get Toned Arms.
Instructions
Step 1: Sit on a flat bench and position your legs in a wide grip. Pick up the dumbbell with the left arm. The palms should be facing away from the body.
Step 2: Lift the weight by contracting your biceps until they are level with the shoulder. The upper arm should be stationary, and only the forearms should show movement.
Step 3: Pause for a moment and return to the initial position. Do not use momentum while lowering the weight and focus on a controlled motion.
Perform the exercise for the recommended number of repetitions. Repeat the same motion on the other side to train the other arm.
Important tip: Keep the elbows close to the body during the entire duration of the exercise for maximum efficiency.
Next up: Dumbbell Skull Crusher
#3 Dumbbell Skull Crusher
The dumbbell skull crusher is a great dumbbell exercise for targeting the triceps. Additionally, the skull crusher tones the shoulders and the chest for a complete upper body workout.
Instructions
Step 1: Lie on a flat bench in a supine position and hold dumbbells in both the hands. The arms should be fully extended and perpendicular to the torso in the initial position.
Step 2: With stationary upper arms, lower the dumbbells using your forearms and elbows until they are in line with your forehead.
Step 3: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Do not sway your arms while performing this exercise.
Next up: Standing Dumbbell Triceps Extension
#4 Standing Dumbbell Triceps Extension
The standing dumbbell triceps extension is a very effective dumbbell arm workout that targets the triceps with unrivalled precision.
Instructions
Step 1: Stand straight and hold one end of the dumbbell with both the hands. Wrap your thumbs around the weight to warrant a secure grip. Ensure that the palms are facing the ceiling.
Step 2: Lift it overhead and secure the position before starting the motion.
Step 3: Lower the weight downwards behind the head such that the forearms touch the biceps. Keep the arms and elbows close to the body throughout the duration of the exercise.
Step 4: Hold for a moment and return to the starting position.
Important tip: Do not overload the weights as it could lead to a serious rotator cuff injury.
Next up: Zottman Curl
#5 Zottman Curl
The Zottman curl wraps our list of the best dumbbell arm exercises that you should add to your training program. The exercise not only targets the biceps but also tones the forearms with tremendous accuracy.
Instructions
Step 1: Stand straight and hold dumbbells in both the hands with the palms facing away from the body. Ensure that the elbows are close to the body during the entire duration of the exercise.
Step 2: Lift the weight while keeping your upper arms stationary until the dumbbells are in line with the shoulders. The palms should be facing upwards at the end of this movement.
Step 3: While holding the contraction, rotate your wrists such that the palms are facing downwards.
Step 4: Pause for a moment and return to the initial position.
Important tip: Ensure proper form and smooth motion while performing this exercise. Any unwanted movement could lead to a serious injury.
