Many exercisers, male and female, have the goal of developing bigger, stronger arms. Consisting of your biceps and triceps located on the front and the rear of your upper arm, respectively, your arms are the most "on-show" muscle group in your body. Although the arms are used in most upper body exercises, they can benefit from some direct work using exercises that target your biceps and triceps specifically. Develop your arms by performing these dumbbell exercises.
Bicep Exercises
Step 1
Perform alternating bicep curls. Stand with your feet hip-width apart and hold a dumbbell in each hand. Let your arms hang down by your sides with your hands facing your thighs.
Bend your left arm and raise the dumbbell towards your shoulder. As your elbow reaches 90 degrees, rotate your hand so your palm is facing the ceiling. Lower your arm and reverse the turning action. Immediately perform a repetition using your right arm. Continue alternating for the duration of the set.
Step 2
Perform concentration curls. Sit on an exercise bench with your feet shoulder-width apart. Lean forward at the waist and brace your left hand on your left knee and let your right hand hang down between your legs.
Grasp a dumbbell in your right hand. With your upper arm vertical, bend your arm and curl the weight up and across to your left shoulder. Slowly extend your arm to return to the starting position and repeat.
Step 3
Perform hammer curls. Stand with your feet hip-width apart and grasp a dumbbell in each hand. Let your arms hang down by your sides with your hands facing inwards. With your thumbs uppermost, bend your arms and curl the weights up to your shoulders while keeping your palms facing each other. Slowly lower your arms back to the beginning and repeat.
Tricep Exercises
Step 1
Perform lying tricep extensions. With a dumbbell in each hand, lie on your back on a flat exercise bench. Extend your arms and raise the weights over your chest. Turn your hands so that your palms are facing each other. Keep your upper arms still and bend your elbows to lower the dumbbells to either side of your head. Extend your arms to return to the starting position and repeat.
Step 2
Perform tricep kick backs. Stand with your feet hip-width apart. Lean forward and place your left hand on an exercise bench for balance and support. Tuck your right elbow into the side of your ribs and let your forearm hang down perpendicular to the floor. Extend your elbow and press the weight back toward your hip. Slowly lower the weight back to the starting position and repeat.
Step 3
Perform standing tricep extensions. Grasp a single dumbbell in both hands and stand with your feet shoulder-width apart. Raise your arms above your head so that your upper arms are next to your ears. Keep your upper arms still and bend your elbows to lower the weight behind your head. Extend your arms to raise the weight back to the starting position.
Tips and Warnings
- Perform two to four sets of each exercise, resting 30 to 90 seconds between sets. Complete between eight to 12 repetitions of each exercise using a challenging weight that still allows you to perform the exercises with good form. Increase the weight of dumbbells you are lifting as you get stronger.
- If you are new to exercise, only perform one or two exercises from each category to avoid muscle soreness and/or injury. Warm up thoroughly before performing these or any other strenuous exercises.
Things You'll Need
- Dumbbells
- Adjustable exercise bench
References
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Body Conditioning for Men: Get Fit and Stay Fit Using the Progressive 12-Week Program"; Paul Steven Lubicz; 2005
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
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