Find out what hammer curls are, exactly, and why you should include hammer curls in your next arm workout. Mastering proper dumbbell hammer curl form can transform your biceps. How to do it: With your dumbbell in your left hand, stand with your feet about hip-width apart. Bend your knees forward and hinge forward at the hips, keeping the core tight and back flat. 7 Important Dumbbell Arm Exercises to Build Muscle and Maximise Gains. 1965KAREN. Rest your forearms on your thighs and let your hands hover just beyond the edge of your knees. Keep your core engaged and your back straight. This is 1 rep. Continue, alternating sides, for 40 seconds. Position the standing leg slightly back and to the side with the foot firmly planted on the floor. … Build a strong, sleeve-filling upper body by nailing your form to target each muscle . Bend your right arm, bringing the dumbbell back toward your shoulder, and then lower the weight back to start. Lift the dumbbell straight up over your head to start. Start with 5- or 10-pound dumbbells, or a lighter weight if needed. What comes with BodyFit? View this post on Instagram A post shared by richfroning (@richfroning) Work up to heavier sets (100 lb. This exercise works your shoulder muscles, chest muscles, and your biceps. For this workout, do your single-arm rows freestanding and unsupported to make them more demanding. While keeping your eyes on the dumbbell, pop the right hip out and hinge sideways, still maintaining a neutral spine. To do this … Strong, toned arms do more than just look good and boost your confidence. All you need is a pair of dumbbells to sculpt your arms with this 200-rep biceps and triceps dumbbell workout video you can do at home in just 15 minutes. Related: Forget the Dumbbells! There you have it, a simple dumbbell arm workout routine that you can perform at the gym or at home. Slowly return the dumbbells to the starting position. Stand straight with your feet … She holds a B.A. Hold a dumbbell in each hand, with your palms facing down toward the floor. Stand up straight holding dumbbells up and out to the side at shoulder height. It’s a classic upper body strengthening exercise that works several muscles at once, including your pectorals (chest), triceps, and deltoids (shoulders). This arm day workout finisher from Men's Health fitness director Ebenezer Samuel uses dumbbells and constant reps to crush your biceps, triceps, and forearms. Strong forearms are also important for sports like basketball, tennis, and golf. Keep your upper arms pressed close to your ears. Bend your elbows to bring the weights down by the sides of your head, keeping your elbows in the same spot. Also include aerobic exercise in your weekly routine to boost your cardiovascular health. Hold one dumbbell with both hands around the handle. Triceps kickbacks are an excellent exercise for isolating, toning, and strengthening your triceps. Then, with your palms still facing in, press the weights overhead, keeping the weights directly over the shoulders. Alternatively, you can work off the dumbbell arm exercises outlined below (watch the video at the top of this post if you need a demonstration of these exercises). Keeping your elbows tight by your rib cage, kick the weights back to completely straighten your arms. 15-Minute 200-Rep Biceps and Triceps Dumbbell Workout Video | Livestrong.com SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Bench Press. Faulk says that the benefit of concentrating on one part of the body is that you can work that body part fully. This 30-Minute Full-Body Strength-Training Workout With Weights Will Pump You Up! Sculpt your entire upper body with this 10-minute at-home dumbbell arm workout video, led by Ingrid Clay, certified personal trainer and founder of ISC Wellness. 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