Training arms with dumbbells: 6 effective exercises

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Louise Hay
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Introduction

Muscle toning exercises are very important in a training routine. It is important, however, to pay attention to don't just focus on movements that involve legs and buttocks. The upper body also needs to be trained. In particular, it is useful to train the arms with dumbbells. In this way, in fact, various benefits can be obtained.  



Train your arms with dumbbells

Training your arms with dumbbells allows you to develop muscle strength and endurance and to fight the sagging that, over the years, tend to occur in this area. How to solicit them in the correct way? By carrying out targeted training. You can contact a personal trainer, but you can also set up a "do it yourself" scheme to follow at home.

Here are six very effective exercises that anyone can do. The ideal would be repeat them almeno a couple of times a week.

There are also exercises with a single dumbbell.

Dumbbell Shoulder Press

Starting position: standing upright, with a dumbbell in the right hand and the right arm stretched out at the side. The left hand is resting on the left side.



execution: keeping the core contracted, lift the arm sideways, lifting the weight along the side until it reaches shoulder height. Slowly lower the weight back to the starting position.

Repetitions: Do 10 repetitions on each side for four sets before continuing to train the arms with the dumbbells with the following exercises.

Dumbbell Lateral Raise

Starting position: standing upright, with a light dumbbell in each hand and arms at your sides. Keep your back flat and your knees slightly bent.

execution: contract the core and lift the weights outwards, until the arms and hands are in line with the shoulders. Slowly lower the weights to the starting position.

Repetitions: perform four sets of 20 repetitions.

 

An advice
Avoid using your body to increase momentum while doing side lifts. If you find yourself bouncing up and down to lift weights, opt for a lighter dumbbell set or try doing this exercise on your knees.

Dumbbell Curl to Press

Starting position: Standing with a pair of medium weight dumbbells in each hand (hands are close to thighs) and feet hip-width apart.



execution: keeping the elbows close to the hips, bend the arms towards the chest, until the weights are at shoulder height (the wrists are facing the chest). Rotate your palms outward, then bring the weights up over your shoulders. Reverse the movement and bring the weights back to shoulder height. Rotate your palms inward and lower the weights trying to control the movement.

Repetitions: After finishing four sets of 12 reps, switch to a lighter set of weights and repeat the exercise for 20 reps or as many reps as you can.

 

An advice
As you carry the weights over your head, keep your core and glutes contracted to avoid overloading your lower back.

Dumbbell Lying Triceps Extension

Starting position: lie down on a mat, with your back on the ground, knees bent and feet firmly rooted a few centimeters from the butt. Hold a dumbbell in each hand and stretch your arms straight up, with your elbows over your shoulders and palms facing each other.


execution: Bend the elbows to lower the dumbbells on either side of the head, imagining that the arms hook onto an invisible bar attached to the elbows. Straighten your elbows to bring the weights back to the starting position.

Repetitions: Perform four sets of 10 repetitions with moderate weights. Switch to lighter weights and repeat the exercise for 20 reps or more before continuing with the next movement.


Triceps Push-Up

Starting position: lie down on the ground, on your stomach. Point your toes to the ground and place your palms on the sides of your chest, under your shoulders, bending your elbows. The hips should be in line with the head and heels. Contract core and glutes.

execution: extend the arms upwards, lifting the whole body, without arching the back, but continuing to keep the core and buttocks contracted. Then, bend the elbows again, so that they form an angle of approximately 45 degrees with the torso, and lower the body towards the ground. On the way down, squeeze the shoulder blades inward. As the chest approaches the ground, press with your hands and pull the shoulder blades apart to return to the starting position.

Repetitions: perform four sets of eight repetitions. Then rest your knees and repeat the exercise for the number of repetitions that can be sustained from this position.

 

These instead are the exercises to thin the arms. 

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