Best Dumbbell Exercises For Arms To Get A massive Arms 2021

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dumbbell exercises for arms

We all know that having a bigger, stronger arm can give you a feeling of confidence. Huge arms can also feel powerful. In this article, we selected the best dumbbell exercises for arms for you. But before you start there are some important practical benefits to having stronger arm muscles. Anything that requires effort from your upper body, such as carrying your children to lifting heavy boxes, can be done more easily if you have strong arm muscles.

Besides boosting your daily functional fitness, having more muscle mass will enable you to:

  • Increase your metabolism and this means that your body will burn more calories, even when you are not exercising.
  • Increase stamina and strength.
  • Reducing the chances of infection.

The two main muscles in the upper arm are the biceps in the front (the biceps) and the triceps in the back (the triceps). They interfere with working muscle groups, so they need different types of exercises in strength training.

To make sure you better target the arm muscles, include a range of movements in your arm dumbbell exercises routine.

The arm muscles are divided into 4 muscles:

  1. Biceps muscle (biceps).
  2. The three-headed muscle (triceps).
  3. Forearm muscle.
  4. Wrist muscles.

These exercises strengthen the arms muscles and highlight their beauty. Among the most popular exercises used when doing dumbbell exercises for arms are the following:

  • Dumbbell Curl.
  • Dumbbell Hummer Curl.
  • The Concentration Curl exercise.
  • The Overhead Extension.
  • Tricep Kickback.
  • Dumbbell Skull Crusher Exercise.
  • Dumbbell Zottman Curl Exercise.
  • Barbell Reverse Curl exercise.
  • Palm plank lift exercise.
  • Flexed-Arm Carry exercise.
  • Towel Grip Inverted Row.
  • Exercise wrist in the bar.
  • Exercise wrist with dumbbells.

Now you have known the names of dumbbell exercises for arms, you must be wondering how to do them. We will deal with how to exercise each muscle.

The Best Dumbbell Exercises For Arms:

How do I get started!

This is a suitable routine for people who want to get used to doing regular arm exercises with dumbbells. Learn about these exercises before trying more advanced options.

You can do these exercises as a routine:

  1. You need two pairs of dumbbells and a gym chair.
  2. Start doing each exercise for 30 seconds each.
  3. Rest for 30 seconds to a minute at most.
  4. Repeat each group 3 to 4 times. From 12 to 15 repetitions.

Dumbbell Exercises For Arms (Biceps exercises).

1- Dumbbell Curl.

Dumbbell Exercises For Arms

Note that the greater the isolation of the muscle well, and the more pressure on it. When only one hand is raised, the focus increases with one muscle. And thus it will be affected more and respond to the exercise.

How to perform this dumbbell exercise for arms:

  • Hold the dumbbells and place them next to the buttock area.
  • Lift the dumbbell up to the chest area, making sure that the elbows are attached to the lateral abdomen.
  • Slowly descend until your arm is straight, and lift with the other hand.

2- Dumbbell Hummer Curl.

Dumbbell Exercises For Arms

The same previous exercise, but this time with a different grip, this exercise is considered one of the best bicep exercises, as it targets the “Brachialis” muscle well.

How to perform this dumbbell exercise for arms:

  • Hold the dumbbells and place them next to the buttock area. But this time the palm is sideways, as shown in the figure.
  • Lift the dumbbell up to your chin and make sure your elbows are attached to the lateral abdomen.
  • Slowly descend until your arm is straight. You can exercise with both hands or with one hand.

3- The Concentration Curl exercise.

Dumbbell Exercises For Arms

One of the best arm exercises targets the bicep muscle from both heads.

How to perform this dumbbell exercise for arms:

  • Sit at the end of the flat seat with your legs V-shaped.
  • Hold the dumbbell in one hand and move slightly forward.
  • With your palm resting on your center, place your elbow on the inside of your thigh.
  • Rest your other hand or elbow on the other thigh for stability. While keeping your upper body still, slowly pull the weight toward your shoulder.
  • While lifting, rotate your wrist slightly until you finish lifting with your palm resting on your shoulder.
  • Pause for a while, squeeze the muscle, and then slowly reduce the weight.

Dumbbell Exercises For Arms (Triceps exercises).

1- The Overhead Extension.

best exercises for arms

Use a weight you control to start and switch to a heavier weight once you get used to this exercise. This exercise is very important in the dumbbell arm exercise routine.

How to perform this dumbbell exercises for arms:

  • Stand with your feet shoulder-width apart, with one foot slightly in front of the other to probe.
  • You can do this exercise while sitting on a bench.
  • Put both hands around the dumbbell handle.
  • Raise the dumbbell over your head, so that your arms are straight.
  • Slowly bend your elbows at a 90-degree angle so that the dumbbell ends behind your head.
  • Slowly raise your arms so that the weight is again above your head, bring it down, and so on.

The upper part of your arm should be stable without movement, only the forearm is moving. You should feel the pressure of movement on the triceps muscle, not the shoulder.

2- Tricep Kickback.

best Dumbbell Exercises For Arms

You can do this exercise using your arms together, or just one arm at a time, and then switch arms once you have completed the first arm set.

How to perform this dumbbell exercises for arms:

  • Hold a dumbbell in each hand with your palm facing inward. Bend your knees slightly.
  • Hinge forward at your waist, keeping your back straight, so that your upper body is parallel to the floor.
  • With your arms close to your side, bend your elbows so that the dumbbells rise next to your chest.
  • Slowly straighten forearms, while keeping your arms still.
  • Wait for a second, then bend your elbows until the dumbbells are in the starting position near your chest.
  • If you only use one arm at a time, rest for a minute, then switch arms and repeat.

3- Dumbbell Skull Crusher Exercise.

exercises with dumbbells for arms

How to perform this dumbbell exercises for arms:

  • Lie on your back on a level chair.
  • Carry two pairs of dumbbells as shown. Your hands should be perpendicular to your lying down.
  • Make sure your upper arms remain still while you are doing the exercise.
  • Lower the dumbbells with control until it touches your forehead, and breathe well as you do so.
  • Push the dumbbells up to their initial position and breathe well as you do so.

Dumbbell Exercises For Arms ( Forearm muscle).

There is no doubt that the forearm muscles, despite the neglect of many athletes.

Remain one of the most important muscular parts that make up the arm. Contrary to what many believe, the arm muscles are not centered on the biceps and triceps muscles only.

The forearm muscles are equally important, both physical support for the exertion during the exercise of upper body exercises.

As it interferes involuntarily in all exercises in which the hands are used to grasp.

Pull and push weights and the fists of sports equipment inside the gym, or granting the forearm muscles the integration. And elegant muscular coordination of the shape of the arms and their muscular composition.

So if you think that the forearm muscles are not of great importance. Then you should review your beliefs and ideas and familiarize yourself with the following exercises that are considered the most important and strongest forearm muscle exercises.

1- Dumbbell Zottman Curl Exercise for forearm muscles.

When we mention the strongest and most important exercises for forearm muscles. The Dumbbell Zottman Curl should always be mentioned above.

This strong exercise aims to give the forearm muscles the strength and size that enable them to increase the strength of the hand and arms.

And support physical performance by enhancing the capabilities of the arms to carry weights.

As well as preserving the aesthetic of the outer shape of the arms in terms of the integration of the forearm muscles with the biceps and triceps muscles.

To ensure strong results and the appearance of forearm muscles. It is always best to practice the Dumbbell Zottman Curl exercise for many groups ranging from 3 to 5.

If the number of repetitions in each group is not less than 8 repetitions or repetitions.

2- Barbell Reverse Curl exercise for forearm muscles.

We are still highlighting the strongest and most effective forearm muscle exercises.

That is why the Barbell Reverse Curl exercise comes as one of the elite exercises in terms of inflating. And strengthening the forearm muscles, and besides its distinctive effect on the biceps muscle.

In fact, it will not take long for the heat to start flowing in the muscles of your forearms.

And the veins begin to emerge due to the targeting of the Barbell Reverse Curl exercise for those muscles With all the strength and focus.

And because interest in vigorous exercises and practicing them in a correct. An intense manner is one of the important ways to strengthen muscles and increase their bulk.

The Barbell Reverse Curl exercise for many groups ranging from 3 to 5. And many repetitions of at least 15 for each group of things that speed up the change of the shape of the arm for the better.

3- Palm plank lift exercise for forearm muscles.

Doing a Palm Plank Lift exercise might not seem like a big problem at first; Things seem easy. But in fact, in terms of effect and effect, as the practice proceeds.

We will guarantee that you will feel that you are practicing one of the most powerful exercises ever.

Because of the great pressure that will be placed in your forearm muscles, especially as they will bear a very large part of the total body mass.

That is the secret point of the strength of this simple exercise that does not must any equipment or weights, as all that is needed is free space.

In the event that you want great results in terms of the size and strength of the forearm muscles. Practice the Palm Plank Lift exercise for 40 seconds continuously.

Then relax for 20 seconds, and return again to repeat the first step for many times that corresponds to your physical capabilities. It is the best way to get great results from a Palm Plank Lift.

4- Flexed-Arm Carry exercise for forearm muscles.

The Flexed-Arm Carry workout which is a great forearm muscle exercise does not need much preparation.

All that is necessary is to grasp laterally a pair of dumbbells with a medium weight category.

Then lift it in a cross position while keeping the elbow hinges at a 90-degree angle and finally walk for a distance of at least 25 yards back and forth.

5- Towel Grip Inverted Row for forearm muscles.

Getting strong and bulky forearm muscles are among the things that can be accessed in several ways. Even with a towel, as is the case with the Towel Grip Inverted Row forearm exercise.

Which targets not only the forearm muscles but also the biceps, chest, and shoulders.

As well as the triceps muscles; So perhaps it is best to try the Towel Grip Inverted Row Workout and challenge your physical capabilities and stamina.

Training of forearm and resting muscles is after completing the exercise of the large muscles.

Because the wrist is a small muscle that can be exercised after exercising the triceps or biceps muscle.

Dumbbell Exercises For Arms (Wrist Muscle).

It strengthens the wrestling muscle, the nerves in the hands, so it increases the strength of the hand to lift weights.

If you want to lift heavy weights in a quick time, you must pay attention to the muscles of the forearm and wrists.

1. Exercise wrist in the bar.

exercises with dumbbells for arms

It is one of the basic and well-known exercises for the wrists. As it gives a complete focus on the muscles of the moor and forearm by focusing the weight of the bar on the wrists and performing the exercise by sitting on the exercise bench and using the straight bar (Smith) and placing heavyweights but can be carried.

Hold the bar firmly so that the weight does not fall from you and start by lifting the wrists up and going down slowly.

Focusing on the muscles of the ankle and forearm to get the greatest enjoy the exercise.

Performing the exercise is in two ways, the first way is to raise the weight at the back of the wrist.

As shown in the picture, and the second method is to perform the exercise by lifting the weight on the front of the wrist. While allowing the weight to rotate in the fingers while apprehending the weight strongly to increase the strength of the fingers.

2. Exercise wrist with dumbbells.

exercises with dumbbells for arms

In this exercise, you use one dumbbell and you exercise each arm individually while sitting on the exercise bench.

Put your hand in front of you and start lifting the dumbbells with a lateral movement up and down as shown in the picture.

Exercises that target the biceps and triceps muscles are essential for building and strengthening the arms.

Try to do these exercises at least two to three times per week, and work on doing more repetitions and sets with each exercise as you build up your strength.

Also, remember that the results do not appear from the first exercise, but rather you need some time.

Do not forget to do warm-up and stretching exercises before starting to train to avoid injuries.

Do not forget to follow a food plan rich in carbohydrates, protein, and healthy fats.

So if you want to learn more about dumbbell exercises…

Source: Jen Widerstrom

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