'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
Building the arms is on the wishlist of every fitness enthusiast; however, most people strategise this with a narrow approach that only focuses on improving the biceps. Sure, building biceps not only aids in building a great physique but also works in improving the upper body strength.
However, focusing only on improving the biceps and neglecting the other parts of the arm, especially the triceps could turn out to become counterproductive and might lead to muscle imbalances, which could cause complications in the future. Hence, it is imperative that you train the triceps by doing appropriate tricep exercises while also working on the biceps and forearms for jacked arms.
It is well established that training with free weights is very effective in building the muscles while also toning a host of other stabilisation muscles. Training with dumbbells as free weights not only adds isolated resistance for a highly customisable experience but also tones the target muscle group with greater intensity.
Let us dive in deeper and look closer at the six dumbbell exercises that you could add to your arm workout routine to build muscular arms.
#1 Triceps Kickback
The triceps kickback is a beginner-level exercise that not only targets the triceps but also activates the shoulders and the chest. The exercise could be performed by people of different age groups and diverse skill levels, thanks to its simple motion.
Also, read 5 Best Exercises For Triceps You Should Start Doing Now.
Instructions:
Step 1: With a straight back, lean on the flat bench using your right knee. Bend forward using your hips such that your body is parallel to the floor. Ensure that the other leg is firmly planted on the floor throughout the duration of the exercise.
Step 2: Grip the dumbbell with your right arm using a pronated grip and position it such that the upper arm is parallel to the torso and the lower arm makes a 90-degree angle with the upper arm.
Step 3: With a stationary upper arm, bend your right arm backwards such that the entire arm is parallel to the body.
Step 4: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times. Perform the same motion using the other arm to complete one rep.
Important tip: Keep the elbows close to the body throughout the duration of the exercise.
Next up: Overhead Triceps Extension
#2 Overhead Triceps Extension
This isolation exercise focusing on a push movement is very effective in building the triceps along with activating the muscles found in the shoulders, chest and the back.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart. Grip the dumbbell on the underside with both the arms and position it behind the head. Keep your torso straight throughout the duration of the exercise.
Step 2: Gradually raise the dumbbell until the arms are straight and parallel to the body. Beginners could only lift the dumbbell and not worry about straightening the arms until they progress to higher levels.
Step 3: Hold the extension for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the exercise while using a single arm for isolated targeting of the muscle group.
Next up: Lying Triceps Extension
#3 Lying Triceps Extension
Instructions:
Step 1: Lie on a flat bench in a supine position and hold the dumbbells in front of the chest such that the arms are in a fully extended position. Ensure that the palms are facing each other throughout the duration of the exercise.
Step 2: With stationary upper arms, lower the dumbbells until they are in line with your head.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the exercise with a smooth and controlled motion. Avoid using momentum to lower the weights as it could lead to a serious rotator cuff injury.
Next up: Underhand Kickback
#4 Underhand Kickback
The underhand kickback is a variation of the traditional triceps kickback and works the same muscle groups, which includes the triceps, deltoids and the pectoral muscles.
Instructions:
Step 1: Stand with feet positioned shoulder-width apart. Slightly bend forward using your hips and hold the dumbbells with a pronated grip. Ensure that the arms are fully extended while performing this exercise.
Step 2: Gradually move your arms such that the dumbbells are behind the hips.
Step 3: Hold the extension for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Ensure that the elbows are close to the body throughout the duration of the exercise.
Next up: Dumbbell Triceps Bench Press
#5 Dumbbell Triceps Bench Press
Dumbbell triceps bench press is an advanced variation of the standard bench press that targets the triceps with increased precision. Additionally, the exercise tones the deltoid muscles in the shoulders, pectoral muscles in the chest and the forearms.
Instructions:
Step 1: Lie on a flat bench in a supine position and hold dumbbells in both the hands such that the palms are facing each other. The upper arms should be parallel to the body while the lower arms should make a 90-degree angle with the upper arms.
Step 2: Gradually raise the dumbbells such that the arms are fully extended and perpendicular to the body.
Step 3: Pause for a second and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Carefully lower the weight as an improper form could lead to a rotator cuff injury.
