Dumbbell exercises are an effective way for girls to get a complete arm workout that builds strong, lean muscles. It is best to do the dumbbell arm workout on non consecutive days once or twice per week. Warm up with five to ten minutes of light cardio and then do two to three sets, eight to 12 reps per set, for each dumbbell exercise. It's best to select a weight that will completely fatigue your arms by the last rep.
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Simple But Effective
The dumbbell bicep curl will tone and strengthen your biceps. Stand with your feet hip-width apart and hold a dumbbell in each hand, palms facing forward and arms straight by your sides. Keep your core muscles engaged and your back straight throughout the exercise. As you exhale, lift both dumbbells toward your shoulders. As you inhale, slowly lower the dumbbells back down. If you prefer, you can lift one dumbbell at a time and alternate arms.
Sculpt Your Arms
The triceps extension is one of the best exercises to target your triceps. Hold a dumbbell in each hand and reach both arms straight up above your head. Keep your arms straight up, and as you inhale, bend your elbows and lower the dumbbells toward your shoulder blades. As you exhale, press the dumbbells back up and straighten your arms. Repeat the exercise. If you prefer, you can perform the exercise with one arm at a time. Be careful to keep your back straight and your core muscles engaged during the exercise.
Gain Arm Definition
The tricep kickback is another effective exercise to sculpt your triceps. Hold a dumbbell in each hand with your elbows bent and the dumbbells by your chest. Stand with your feet hip-width apart, knees slightly bent, and lean forward while keeping your back straight and your core muscles engaged. As you exhale, straighten your arms behind you and press up through your triceps. As you inhale, bend your elbows and bring the dumbbells back by your chest. Repeat the exercise.
Lean and Toned
The shoulder press will primarily target your deltoids and also work out your supporting muscles, the biceps and trapezius. Stand with your feet hip-width apart and your knees slightly bent. For your starting position, hold a dumbbell in each hand and bring the dumbbells above your head, bending your elbows at 90-degree angles. Your upper arms should extend straight out from your shoulders, creating a straight line from elbow to elbow. As you exhale, press the dumbbells straight up so that your arms are parallel and in line with your ears. As you inhale, lower the dumbbells back to the starting position. Repeat the exercise.