5 Highly Effective Dumbbell Arm Workouts For Men and Women

#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