According to Juan Carlos Santana, director of the Institute of Human Performance in Boca Raton, Florida, the dumbbells' balance, weight and shape allow you to create a lot of tension in your arms to stimulate muscle growth. When you do any pulling and pushing exercises, you are also working on your arms. To get a ripped appearance in your arms, you must create a calorie deficit in your body and expend more calories than you consume. Allow your body to rest between days of training for your muscles to repair themselves.
Standing Two-Arm Curl and Press
Step 1
Stand with your legs hip-distance apart with your toes pointing forward. Hold two 25-pound dumbbells by your sides with your knuckles facing behind you.
Step 2
Lift the dumbbells up to your shoulders. Rotate both hands so your knuckles are facing out to the sides.
Step 3
Press the dumbbells overhead while keeping your spine upright. Hold the end position for one second, and lower the weights down to your shoulders and down by your sides. Repeat the exercise for 10 to 12 reps for three sets.
Stability Ball Triceps Extension
Step 1
Lay your upper back and head on a stability ball, and hold two 20-pound dumbbells. Keep your legs about hip-distance apart, and point your knees and feet forward.
Step 2
Extend your arms over your chest with your knuckles facing out. Bend your arm to a little over 90 degrees. Keep your wrist and shoulder in position and do not move them.
Step 3
Exhale and extend your arms straight again to work on your triceps. Keep the ball still as you repeat the exercise. Do 10 to 12 reps for three sets.
Dumbbell Row
Step 1
Start in the same position as the first exercise, holding two 25-pound dumbbells. Bend forward at your hips between 30 to 45 degrees, and bend your knees slightly. Do not round your back or shoulders.
Step 2
Extend your arms below your chest. Exhale and pull your shoulder blades together. Bring the dumbbells close to your armpits, and keep your elbows close to your ribs.
Step 3
Slowly extend your arms down until they are straight. Repeat the exercise for 10 to 12 reps for three sets.
Tips and Warnings
- Combine your lower body with your upper body to create different exercises to overcome plateaus and boredom. This method also helps you burn more calories to get you the ripped appearance. If you can do more than the maximum number of suggested reps, use a heavier weight. If you cannot do the minimum number of suggested reps in proper form or without fatigue, use a lighter weight.
- If you have any pain, lack of mobility, or stiffness from previous injuries, consult with a medical professional for treatment before starting on any exercise program. These exercises are for healthy and active individuals who wish to improve their health and appearance.
Things You'll Need
- Two 20-pound dumbbells
- Two 25-pound dumbbells
- Stability ball
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "PTontheNet"; Dumbbell Training; Juan Carlos Santana; March 2002
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