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If you want to build toned and strong arms, dumbbell arm exercises are the best approach in terms of workout regimens.
The benefits of solid and toned arms prevail over the physical aesthetic as they provide numerous functional benefits. More muscular arms will help reduce the probability of injuries, stabilizing your joints and protecting your bones.
Best Dumbbell Arm Exercises to Add More Muscles
These dumbbell arm exercises will help add muscle to your body by effectively engaging your shoulders, triceps, and biceps.
1) Zottman Curl
Zottman curls are the underutilized and best dumbbell arm exercises that will help you add more muscle with a greater range of motion.
How to do this exercise?
- Begin the Zottman curl while clutching the dumbbells with both your palms and holding them at the side of your body with a straight standing position and your upper back muscles engaged.
- Bring the dumbbell to your shoulders with your palms angled to your shoulders by rotating your forearms. Hold before angling your palms facing the front.
- With your wrists in neutral, bring the weights back lower to your sides. Repeat.
2) Concentration Curls
Concentration curls are amongst the efficient dumbbell arm exercises which will add strength to your biceps along with adding more muscle.
How to do this exercise?
- Start the concentration curl exercise in a seated position on a bench or chair with your legs positioned apart and while leaning forward slightly.
- Clutch the dumbbell in your right hand and position your elbow on the insides of your right thigh.
- Your palms should be angled upward as you slowly curl your right arm and bring the dumbbell to your shoulders.
- Hold on before bringing the dumbbell to the initial position. Repeat before switching arms.
3) Dumbbell Overhead Press
Dumbbell overhead press will help add muscles to your arms and strengthen your shoulders.
How to do this exercise?
- Start the overhead press in a seated position while clutching the weights in your hands and positioning them to your shoulder height.
- Elevate both your arms to the ceiling until they are completely extended. Lower the weights back to the center position and repeat.
4) Dumbbell Chest Flyes
Chest flyes are also among the proper arm dumbbell exercises that will help redefine your triceps and shoulders.
How to do this exercise?
- Begin in a flat position on an incline bench with your feet on the ground and your back and head pressed onto the bench.
- Clutch the dumbbells in your palms and extend them over your chest without locking your elbows. Your palms should be angled into one another.
- Bring the dumbbells to your side in an arc movement till your chest line. Bring the dumbbells and arms back to the initial position and repeat.
5) Bent Over Dumbbell Rows
This is also among the excellent dumbbell arm exercises that help develop balanced strength and muscles.
How to do this exercise?
- Begin the dumbbell rows in a standing position while clutching weights in your hands in a neutral grip.
- Bring your torso parallel to the ground by hinging it from your waist above.
- Retract your shoulder blades from one another while driving your elbows to the back of your body.
- Drive the dumbbells in vertical movement until your elbows are at the height of the midline.
- With control, bring the dumbbell back to the starting position and repeat.
6) Dumbbell Front Raises
This is amongst the best dumbbell arm exercises, which will help you get sculpted shoulders and develop strength in your arms.
How to do this exercise?
- Start the front raises exercise with dumbbells in your palms and palms angled to your body.
- Position your hands right in front of the body with your spine elongated. Keep your shoulders squeezed back for a straight body posture.
- While maintaining straight hands, raise the dumbbells upward so that your hands are parallel to the floor. Bring the dumbbells back to the initial position and repeat.
Bottom Line
The dumbbell arm exercises are among the best and most effective ones that will help add more muscle.
Building muscles and strength in your arms tends to provide many benefits, including reduced risk of injuries, building lean muscle mass, packing strength in the body, enhancing your posture, and more.
The above-listed dumbbell arm exercises above will also help work the muscles of your core and lower body. Also, begin with an excellent warm-up routine to avoid hurting the muscles in your body.
