10 Dumbbell Workouts You Need for Stronger Arms



Summer is basically here, so if you have not concentrated on your arms in these weekly exercises, it's time. ("Sun's out, guns out," as they say.) With this tour of Jeanette Jenkins, celebrity coach of The Hollywood Trainer Club, you will hit the biceps, triceps, shoulders and back - all major muscle groups Who implore For a love of dumbbells. Whether you're doing routine at the gym or at home (adjustable dumbbells are convenient for home strength training), you'll want to go through three sets of movements below. Do not be surprised if afterwards, the only clothes you look at are sleeveless.


Dumbbell Arms Exercise
How it works: Choose a pair of light to medium weight dumbbells and perform the number of repetitions of each exercise. Once you are done, repeat the entire circuit for a total of 2-3 sets. Watch the video above to see how each move should be considered.

Pushed towards the side board
A. Begin with a high board.
B. Make a push-up.
C. Lift the right arm towards the ceiling, turn the torso to the right and roll on the outside of the left foot for a side board.
D. Return to the beginning, then repeat on the other side for 1 representative.

Make 6 reps.

Bout-Elbow Row
A. Start in a slit with the left leg forward, the torso articulated forward at a 45 degree angle, holding dumbbells by the knees.
B. Lift the dumbbells on the sides of the chest with the elbows wide.
C. Return to the beginning.





Make 25 reps.

Swivel press
A. Begin with dumbbells at chest height, palms facing chest.
B. Press the dumbbells directly on top, opening the elbows and turning hands forward.
C. Reverse the movement to return to the beginning.

Make 16 reps.

Front and Lateral Shoulder Elevation
A. Begin to hold dumbbells by the sides, feet to the width of the hip and knees slightly bent.
B. Lift the right arms forward with the palms facing downward until they are parallel to the ground.
C. Return to the beginning.
D. Lift the right arms to the sides, palms down, until they are parallel to the ground.
E. Return to the beginning.

Do 8-10 repetitions in each direction.

Triceps Press Back
A. Start holding dumbbells behind your back with your arms straight, palms facing backwards.
B. Lift the arms back as far as comfortable.
C. Return to the beginning.

Do 15 to 25 reps.

Single Arm Jab
A. Start with an offset position, with your left foot in front, holding dumbbells in the boxing position in front of your chest.
B. Drill the left arm forward, then store it quickly to return to the beginning.
C. Do 25 reps. Position the position so that the right foot is in front. Repeat with the right arm.

Make 25 reps on each side.

Biceps Curl to Shoulder Press Combo
A. Begin to maintain the dumbbells by the sides, the palms facing forward.
B. Fasten the dumbbells to the shoulders.
C. Turn your palms forward, open your elbows wide, and press the dumbbells into the head.
D. Reverse motion to return to startup.

Do 15 to 25 times.

Upright Row
A. Begin to hold dumbbells in front of the thighs, palms toward the thighs.
B. Drive the elbows to increase the dumbbells on the chest.
Go back to the beginning.

Make 25 reps.

Kickback Triceps
A. Start in a spanking with the left leg forward, holding dumbbells next to the chest with the palms facing inward.
B. Squeeze the triceps to straighten the arms.
C. Return to the beginning.

Make 25 reps.

Rotating range
A. Begin to hold dumbbells in front of the thighs, with the palms facing forward. Wrap them halfway up, so that the forearms are parallel to the floor to begin with.
B. Turn your arms to bring the dumbbells to the sides.
C. Straighten your arms to lift the dumbbells up to shoulder height with your hands still up.
D. Reverse motion to return to startup.

Make 15 to 20 reps.