Proper set and rep ranges are an important factor when trying to build muscle in the arms while using dumbbells. According to Dr. Laskowski of Mayo Clinic, you should perform one set of 12 repetitions per exercise using heavy weights, and increase the weight if you are able to perform more than 15 repetitions. To ensure muscle recovery, train the muscles between two and three non-consecutive days per week.
Dumbbell Curls
The dumbbell curl works the bicep muscle. The bicep muscle is the front part of the arm just underneath the shoulder. You can perform dumbbell curls either sitting or standing. Hold two dumbbells at your sides, bend your elbows and raise the dumbbells up to the front part of the shoulder. Once the elbow is fully flexed, slowly lower the weight back to the original starting point.
Dumbbell Triceps Extension
Dumbbell triceps extensions work the triceps muscle, which is located in the back part of the arm. The triceps extension must be done in a sitting position with back support. Pick the dumbbell up and hold it over your head with the elbows close together. Keep your head up and slowly lower the dumbbell until it is behind your neck. Extend the dumbbell back up until your arms are fully extended.
Dumbbell Front Raise
The dumbbell front raise is an exercise that works the front part of the shoulder muscle. Hold the dumbbells at your sides. While keeping your head up and arms straight, raise the dumbbells upward. Once the dumbbells are above horizontal, slowly lower them back to the starting point. To avoid risk of injury, do not swing the weights into the air.
Dumbbell Shoulder Press
Shoulder presses work both the shoulders and triceps. The exercise can be performed sitting or standing. Hold the dumbbells just below chin level. Slowly lift the dumbbells into an overhead position. Once your elbows are locked, slowly lower the dumbbells back to the original starting point. While performing this exercise keep your head up and back straight to avoid injury.
Hammer Curls
Dumbbell hammer curls work the biceps and forearms. The exercise is similar to a regular dumbbell curl, but you do not rotate your wrist. Instead, hold the dumbbell with your wrists straight, as though you are holding a hammer. Stand with feet shoulder width apart, back straight and head up. Raise the dumbbell to shoulder level, pause for a moment, then return it to the starting point.
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