Every man dreams of big, tall biceps, sculpted triceps and a powerful forearm. However, the best results are shown by exercises with free weights.
Every man and woman who works out in the gym or at home dreams of beautiful arms, impressive biceps, sculpted triceps and developed forearms.
In pursuit of this dream, during training they often use all the possibilities and available equipment at their disposal, but free weight exercises show the best results, although they often forget to include them in their program. And in vain. In this article we will look at arm exercises with dumbbells in detail.
Why are dumbbells so convenient?
Even the most modern exercise machines go out of use over time, but dumbbells have stood the test of time. Indeed, all professional bodybuilders use dumbbells to create quality arms with a variety of exercises: triceps curls, dumbbell flyes, triceps extensions and many others.
Additionally, if your workouts depend on certain machines and let's say one of them breaks or you change gyms, you will be at a loss. This will not happen with dumbbells; their main advantage is accessibility and portability.
In fact, this is the only type of equipment you need for a quality arm workout. Using your imagination and our base of exercises, you can pump up the arms of your dreams with just dumbbells.
Useful tips
To make quick progress from your workouts, you don't need to grab the heaviest weights. It is important to pay attention to the correct execution of exercises, perform several approaches and repetitions, exercise regularly and balance your diet.
For training at home, it is recommended to purchase collapsible dumbbells. You need to start with a light weight; for beginners, water bottles will be useful at the initial stage. The first thing you should pay attention to is technique. All movements should be performed slowly. Nutrition plays a huge role. Professionals recommend eating protein foods, fiber and complex carbohydrates.
Each workout for arms with dumbbells must begin with a warm-up. Warm muscles are better developed and the risk of injury is eliminated. It is worth noting that exercises are selected individually, since standard loads are not suitable for everyone. Strength training is contraindicated in the following cases:
- heart problems;
- hypertension;
- pregnancy, menstruation;
- asthma;
- unhealthy spine or thyroid gland.
If you have health problems, you must first consult a doctor and exercise under the guidance of a professional trainer. He will correctly develop a training program, select the appropriate load and exercise equipment.
Making your arms beautiful and toned is not difficult at all. It is enough to use basic exercises and practice constantly, follow the correct technique and balance your diet. Daily training is very effective and does not take much time.
You need to start training with light weight. The set of exercises is selected individually.
It is important to pay attention to the technique of performing exercises and train on a regular basis.
Arm workout with dumbbells
Standing dumbbell curl
- 4 sets of 15, 12, 10, 8 repetitions
- Body part: Biceps Equipment: Dumbbells
Seated dumbbell curls
- 3 sets of 10 reps
- Body part: Biceps Equipment: Dumbbells
One-arm dumbbell curl on an incline bench
- 3 sets of 10 reps
- Body part: Biceps Equipment: Dumbbells
Hammer grip dumbbell lift
- 3 sets of 10 reps
- Body part: Biceps Equipment: Dumbbells
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The video explains all the details of the technique of each exercise.
Do not forget to perform the recommended arm stretches after each exercise, try not to make sudden movements or jerks.
Lifting dumbbells for biceps and triceps
Exercises with dumbbells allow you to quickly and effectively pump up your arms. For stability, use a chair or bench. If there is no bench, then two chairs placed next to each other can replace it. It is better to use collapsible dumbbells for pumping up your arms at home. They are more expensive than usual, but it is possible to pump up the muscles of the arms, the bundles of biceps and triceps muscles of the shoulder only with increasing load.
1. Exercise “Lifting dumbbells for biceps alternately” Do it one by one, before lifting one dumbbell, lower the previous one. When doing biceps exercises, the arms with dumbbells and the body should not swing. The athlete takes the starting position standing; you can stand close to the wall, with your feet shoulder-width apart. The lowest point is when the arm is extended and holding the projectile. Raise the hand with the projectile to the shoulder with the greatest amplitude. At the same time, make sure that the fingers of the palm are turned towards you. Each time, at the top point, they make an effort and pull the arm even closer to the shoulder joint. Do 3 sets of 8 repetitions on each arm.
2. “Bending the arms at the elbow with emphasis on the thigh” Another extremely effective training for the biceps and triceps muscles of the shoulder and arms at home. The starting position of the athlete is sitting on a chair. The legs are spread apart, a right angle is maintained between the thighs. The pose should be stable, without stress on the spine.
The non-working arm rests on the thigh with the hand. The dumbbell in the working hand hangs to the floor, the elbow is at the level of the middle of the thigh, resting slightly on it. Bend the arm at the elbow joint and bring it to the shoulder. Throughout the entire exercise, the fingers “look” at the shoulder. How to properly lift dumbbells? You need to do it at full amplitude, fully extending your arm at the bottom and bending it at the top.
How to breathe when doing exercises with dumbbells? Exhale after passing the most difficult section. For example, in a concentrated bend, it is correct to exhale when the hand with the dumbbell is raised to the shoulder.
Biceps exercises are done 10 times with one hand, then without a break with the other. This is one approach. You need to do three approaches, while resting for 2-3 minutes is allowed.
3. “Dumbbell press in a chair position, in French” The seated press will help pump up your arms; this technique is also called the French technique. The athlete takes the starting position on a chair, holding his hands behind his back. The dumbbell is directed vertically along the spine. A special grip of four crossed fingers and touching thumbs helps to hold the projectile. The figure resembles a rhombus. When holding a dumbbell behind your back with arms outstretched, it is important to control your elbows. They must be securely fixed. The projectile moves up and down along the spine.
Train with intense amplitude for 3 sets of 8 repetitions. The break between sets is 2–3 minutes.
4. The same exercise, only in a lying position. This training will allow you to pump up your arms well. It works the triceps and strengthens the elbow ligaments. Like the seated press, it is an isolation exercise. French presses work the elbow joint.
An isolation exercise is one that works one joint. Such exercises add relief, “polish”, so they are placed at the end or at the beginning of the workout.
Considering that the athlete uses dumbbells and not a barbell, the activity is less dangerous. There is no risk of injury if the barbell falls on your chest or head. In addition, unlike a barbell, dumbbells are a more gentle tool for the elbow joints. Another plus is that the exercise with dumbbells is more difficult to perform, and, therefore, if done correctly, the result will be more noticeable. The elbows should not “walk”; the joints should be kept fixed throughout the entire press.
The athlete takes the starting position lying on a bench or on chairs; the exercise can be performed on the floor. Your arms are extended forward in front of you. Bending his arms at the elbow joints, he synchronously lowers them to the level of his head, then performs the reverse movement. With average training, it is enough to do 3 sets of 10 repetitions, allowing a two-minute rest.
5. Exercise “Arnold Press” To get beautiful arms, you need to create shoulder relief. The exercise uses the deltoid muscles. The athlete takes the starting position standing, holding the apparatus above his head. If you are at home, you can stand close to the wall.
Slowly, straining the deltoids, lowers the arms forward through the sides, while bending them at the elbows. As a result, the arms with dumbbells are extended straight in front of you, the shells are touching, and the elbows are brought together, the fingers are looking at themselves. The athlete holds his hands at chest level. This is the lowest point of the exercise. This is followed by a slow, controlled return. Do 3 sets of 6–12 repetitions.
Arm exercises with dumbbells for women
High-quality arm training is as important for women as for men. Here are just a few reasons for this.
- Life will become easier. Strong biceps allow you to carry objects with less effort. You will feel it when you carry a bag of groceries or hold a child in your arms.
- The triceps protect the elbow joints by acting as shock absorbers, which reduces the likelihood of injury from a sudden jolt on the subway or a situation while riding a bicycle.
- The arms are involved in exercises for almost all muscles of the upper body. if the small muscles of your arms get tired before you have time to load the large ones, then you will not be able to work the muscles of your chest, back and shoulder girdle. Strong arm muscles will allow you to more intensively develop all other muscles of the body.
We have selected for you several interesting exercises and mini-complexes to make your workouts even more interesting.
Biceps curls with forearm rotation (Zottman curls)
This exercise works the flexor muscles of the arm and the muscles of the forearms. The concentric part (lifting the projectile upward) is carried out by the biceps brachii muscle. At the top point of the trajectory, when the wrist rotates and the grip changes to a pronated one, the projectile is lowered (the eccentric part of the movement), the brachialis and brachyradialis are included in the work. ;
Biceps curls with forearm rotation (Zottman curls)
Hold dumbbells on straight arms with your palms facing each other. Tightening your biceps, bend your arms and at the same time turn your wrists with your palms facing up. Only the forearms work. At the top point, turn your wrists with your palms facing down and lower your arms. Make sure your little fingers are higher than your thumbs.
Mini complex Hammer and Shoulder Press
Consecutive execution of a set
Lifting dumbbells with a hammer grip with both hands
- 1 set of 10 reps
- Body part: Biceps Equipment: Dumbbells
Standing Neutral Grip Dumbbell Press
- 1 set of 10 reps
- Body part: Shoulders Equipment: Dumbbells
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Perform the exercise by controlling the movement of your arms and trying not to use inertia. Do not begin pressing until the biceps curl is fully completed.
Press the weight overhead with your arms fully extended. Keep your core tight and your back flat throughout the approach.
Lifting dumbbells forward and to the sides
And at the end of any arm routine, try this movement, which effectively works the stabilizing muscles of the shoulder joint.
Lifting dumbbells forward and to the sides
Stand up straight. Hold dumbbells with straight arms along your torso. Bend your elbows slightly and lift the dumbbells in front of you to shoulder level and spread your arms out to the sides. Next time, start by raising the dumbbells to the sides, and then bring your arms together in front of you.
Lying dumbbell extensions (pronated grip) and lying dumbbell press on a horizontal bench
The following ligament on the bench, which includes the triceps and pectoral muscles, enjoys special respect among girls.
Effective exercises
Exercises for arms using dumbbells are not divided into men's and women's. The general principle of execution is the same for everyone. Since the female half often strives to strengthen the limbs, give them relief and remove excess fat, and men want to build muscle mass, the only difference in training is the individual training program, as well as the weight used.
For women
The training program for women depends on the desired result. Particular attention is paid to the weight of the projectile used. If you need to get rid of fat, you should purchase dumbbells weighing no more than 2 kg. The optimal option is 0.5–1 kg. To strengthen and grow muscle mass, you must use dumbbells weighing at least 2 kg.
The following arm exercises with dumbbells will help you get rid of sagging:
- Lateral extension - feet shoulder-width apart, arms at sides along the body. Raise the projectile parallel to the floor, then lower it.
- Bent-over arm extension - feet shoulder-width apart, knees slightly bent, body forward at an acute angle. Repeat the movements from the previous point.
- Standing dumbbell press - straight stance, feet shoulder-width apart. Arms with dumbbells are bent at the elbows and spread to the sides. Raise them, then return them to their original position.
- Bench press for triceps with dumbbells - lie on the floor, arms to the sides, elbows bent at right angles. Raise the projectile above the body and return to its original position.
- Pull the dumbbells back - bend forward, arms along the body. Bring them to your chest, bending your elbows, and pull them back.
You need to perform a set of exercises 10 times, 3 repetitions. For beginners, it is enough to practice 2-3 times a week. As you get used to it, the load is increased to 5 times a week.
Bent-over arm extension Bench press
Pulling your arms back
Standing press
Raising hands
For men
Men strive not just to strengthen muscles, but to increase mass. In this regard, it is worth highlighting how to pump up triceps and biceps separately with dumbbells. They highlight the most effective exercises that can be performed both at home and in the gym.
For biceps
To work your biceps, you need to include the following exercises in your classes:
| Name | Execution technique |
| Standing Dumbbell Raise | Spread your feet shoulder-width apart, elbows close to your body. Inhale while bending your arm. Hold on for a second. Exhale as you exhale |
| Seated dumbbell raise | Sit on a bench with your elbow resting on your inner thigh. Bring the projectile to the chest, bending your arm. As you inhale, lower it. The main condition when performing this is to monitor your breathing. |
| Incline Bench Curl | Take a reclining position. Alternately raise your arms with dumbbells, bending them |
| "Hammer" | An effective exercise for rapid muscle growth. Stand with your feet shoulder-width apart. Hands are lowered, do not press against the body. Bending at the elbow, lift the dumbbells with a second delay. Don't swing your torso |
The effectiveness of training depends on the technique. Exercises with dumbbells are performed without jerking or swinging the body. Movements should be smooth and concentrated.
Seated dumbbell raise
"Hammer"
Standing Dumbbell Raise
Incline Bench Curl
For triceps
Don’t forget about basic triceps exercises, which involve several muscle groups at the same time:
| Name | Execution technique |
| French bench press | This triceps exercise is more convenient to perform in the gym. Lie down on a bench and rest on your feet. Arms bent, dumbbells at forehead level. As you exhale, straighten your elbows, lifting the projectile upward. Inhale, bring the dumbbells to your head. We pump our arms slowly using the triceps |
| French standing dumbbell press | Take a standing position, straighten your arms above your head perpendicular to the floor. Place the dumbbells behind your head to neck level, bending your arms. Bring them back |
| Extension of the arm from behind the head | The exercise is performed similarly to the French press, sitting on a bench or chair. |
| Bent over arm extension | Bend your body forward, rest your hand on your knee or bench. Pull the dumbbells back. Return to starting position. Switch sides |
These triceps exercises with dumbbells are considered the best, since with their help you can achieve the desired effect very quickly. The technique may differ, but the essence does not change. Triceps and biceps training can be done in the gym.
Bent over arm extension
Extension of the arm from behind the head
French standing dumbbell press
French bench press
Mini-complex Extension and Press
Consecutive execution of a set of
dumbbell extensions while lying down (pronated grip)
- 1 set of 10 reps
- Body part: Triceps Equipment: Dumbbells
Dumbbell Bench Press
- 1 set of 10 reps
- Body part: Chest Equipment: Dumbbells
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Bodymaster.ru recommends Fitness Trainers:
If you do not want to face this problem, you should take care of your elbow joints. Never make sudden movements at the bottom of a repetition of any upper body exercise, and alternate movements so that you are not using the maximum weight all the time.
If your elbows start to hurt, apply ice and rest the joint, eliminating exercises that put additional stress on the sore joint.
Tendons heal very slowly. Avoid such injuries and continue to pump the iron muscles of your arms.
