The dumbbell is an excellent piece of exercise equipment that helps tone and strengthen the muscles in your arms. Although many workouts require two dumbbells, there are many effective exercises for your upper and lower arms that only require one dumbbell. Do a short cardio warm up before doing the dumbbell workout to get your muscles ready. Always consult your doctor before beginning a new exercise program.
Biceps Curl
The biceps curl exercise targets the biceps brachii and brachialis muscles, which are located on your upper arm, and the brachioradialis, which is located on your forearm. You can do the exercise with one dumbbell targeting one arm at a time. Sit on a bench and hold the dumbbell in your left hand with your left elbow against your inner thigh. Raise the dumbbell toward your shoulder by bending your elbow. Hold briefly and then lower the dumbbell back to the starting position. Keep your forearm and wrist straight throughout the movement. Do as many repetitions as you can while still performing the exercise correctly. Switch arms and repeat.
Triceps Extensions
Overhead extensions, which target your triceps brachii muscles, can be performed while either sitting or standing. Firmly grasp the dumbbell with both hands. Extend your arms above your head so that your elbows are in line with your ears. Lower the dumbbell behind your head by bending your elbows. Lower until your elbows create a 90-degree angle. Raise the dumbbell until your arms are extended. Keep your upper arms unmoved throughout the exercise. Repeat as many times as you can while keeping the correct form. Switch arms and repeat.
Wrist Extension
The wrist extension exercise targets your wrist extensors in your lower arm as well as biceps. Hold a dumbbell on your right hand and kneel on the floor in front of a weight bench. Rest your right forearm and elbow on the bench so that your wrist hangs over the edge and your palm faces down. Place your left hand on top of the right forearm to provide support and to keep the arm on the bench throughout the movement. Bend your wrist toward the floor as far as you can until you feel a stretch on your wrist. Pause briefly and raise your wrist back up to the starting position. Repeat for 10 to 20 times and switch to your left hand.
Wrist Flexion
The wrist flexion exercise works your wrist flexors as well as your biceps. Kneel on the floor in front of a weight bench. Hold a dumbbell in your right hand and position your forearm and elbow on the bench so that your wrist hangs over the edge with your palm facing upward. Bend your wrist downward toward the floor as far as you can until you feel a stretch on your flexors. Pause briefly before slowly raising your wrist back up to the starting position. Your forearm and elbow should remain in contact with the weight bench at all times. Support your forearm with your left hand. Repeat for 10 to 20 times and switch to your left hand.
Member Comments