Anyone who works out daily would tell you how difficult it is to build muscle in the arms. But it is essential for you to build your arms, just to look more ripped than ever before. If you want to build those biceps and triceps, your dumbbells are your best friend.
Best Dumbbell Exercises For A Better Arm
However, just owning a pair of dumbbells won’t suffice- you should also know what to do with them. The perfect combination of arm exercises is absolutely necessary if you want to have strong, sinewy arms.
So, here are 7 of the most effective exercises that you can do with your dumbbells to get those biceps and triceps in perfect shape:
The Inline Bicep curl
For this exercise, you will need a pair of dumbbells and an incline bench. Hold a dumbbell in each hand and use curl your biceps till the dumbbell reaches the shoulder. Lower it to its original position. A set of 10 for each arm would be sufficient.
When you do this exercise, the positioning of your body makes sure that only your biceps are used to lift the load of the dumbbell. This works the muscle out better, thus improving its strength. It is one of the few exercises that focuses on the biceps alone, thus making it an absolute must in your repertoire of arm exercises.
The Concentration Curl
This exercise will require you to sit down with your legs comfortably apart, and put one arm on one knee, letting the weight of the other arm hang down. Using the free arm, pick up your dumbbell and curl it upwards. Hold the position for a few seconds, and then release. Once a set is complete, you can repeat the same movements with the other arm.
This exercise stimulates the arm flexors and the head of the biceps, thus ensuring that they are strengthened uniformly.
The Twisting Dumbbell Curl
Stand on the floor with your legs apart. Hold a dumbbell in each hand, making sure that your palms face inwards. Use the strength of your biceps to curl the dumbbell up to your shoulders. Alternate between your right and left arm with each curl. This exercise is meant to kickstart your forearms into motion. The weight is shared between the forearm and the biceps for equal development.
The triceps extension
This is a slightly more elaborate exercise than the ones mentioned before. For this, you need to hold a dumbbell behind your head, making sure that your elbow is directed at the ceiling. Once you get the position right, straighten your arm with the dumbbell in it. Hold the position for a few seconds then bring it back to the starting point.
This move is essential, as it is one of the few arm exercises that focus on your shoulders and elbows. It also helps build your triceps.
The Tate Press
To build your triceps even further, you must do the Tate Press. Lie on a bench and hold your dumbbells above your shoulders. Then, you have to bring the dumbbells close to each other above your chest. Take the dumbbells back to the starting point and then repeat the exercise. A set of 10 for this exercise is a must.
The Dumbbell Spider Curl
Rest your upper body on an incline bench, letting your arms hang on either side. Hold a dumbbell in each hand and curl them upwards, bringing the dumbbells up to your shoulders. Repeat this exercise for a set of 10 for best results. This will work wonders for your biceps, and also help you conquer the art of doing the perfect bicep curl.
The Dumbbell Preacher Curl
Taking a dumbbell in one hand, rest the elbow of that arm on the preacher bench. This will provide some elevation to the arm. Extend your arm and straighten it with the dumbbell in hand. Repeat the same movements with the other arm once a set is complete. This is an excellent workout for your biceps. It will stretch and strain your biceps to maximize their strength.
These arm exercises will enable you to get those big guns you have always wanted. While building your arms, you have to keep in mind that your genetics also affect the built and shape of your arm. This means that your arms may not end up looking like the ones of your favorite bodybuilder. But these exercises will make sure that your arms look the best in their shape.