Just because colder weather is here and your arms are covered by long sleeves doesn’t mean you should neglect your arm workouts. Take one dumbbell in each hand and raise your arms so your hands are above your chest with elbows are straight, but not locked. All rights reserved. Substitute items from around your home such as canned goods, heavy pans, jugs of water, etc. Having an in-house gym allows you to be flexible with timings and do the workouts anytime you want. Extend your arms straight out in front of your shoulders rotating slightly, palms facing towards the floor. Fully extend arms by your sides. You can use movements like lunges, jumps, and squats to get better results. 1) Dumbbell See-Saw Press x 5-10 (Each arm). Bend your elbows by the side and slowly move the weights upwards. Stand with your feet shoulder-width apart and a dumbbell in each hand. Repeat this for two sets of 15 reps. Lift the dumbbell up to your shoulder; pause, then lower it back down. All content on this website is for informational purposes only. It will help you raise your arms. Lift your arms up and down as if you’re using a hammer. Besides saving space, dumbbells provide a complete total-body workout in minimal time. And I’m going to show how to combine 3 different methods to maximize your pump. Skull Crushers (45 seconds) Lie with your back flat on a mat and your legs bent with your feet on the … Stretch your arms to a straight position and lift the dumbbells straight till the chest level, while pressing your shoulder blades together as much as you can. Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. Lift the dumbbell in the air by straightening your arms, and then slowly bend the arms to bring your hands down. Now, squeeze your shoulder blades together and raise your arms towards your shoulders. Email her at firstname.lastname@example.org. Adjustable dumbbells give you the option to focus on strengthening the side of your body you feel needs more attention to balance out your workout. Use the momentum to flip your wrists and lift the weight to the shoulder level. Then, lower your arms slowly. Lift the dumbbells until arms are extended fully staying close to your ears with palms facing the ceiling. © 2020 The Upside by Vitacost.com. The same holds true when you want to build better arms. With barbells, there is a tendency to use your better hand to lift most weight. Get your workout clothes out, pick your workout headphones, and get ready to pump some iron to make those arms explode out of your v-neck t-shirt. Substitute items from around your home such as canned goods, heavy pans, jugs of water, etc. Next, bend at the elbows and slowly lower dumbbells behind your head stopping at about a 45-degree angle, then push back up to starting position. Now slowly lie back on a bench – or you can do it lying on the floor too. They are portable and easy to use with quick gains. Faulk designed this dumbbell arm workout to be done with dumbbells that are medium weight. They are a pain to use and a pain to the person living below you if ever happen to drop one. Hold dumbbells in your hands. If you are doing reverse lunges with a barbell and lose your balance the barbell falls with you and is likely to cause injury. Don't have a gym? Get a pair of dumbbells and hold one in each hand. How This Total-body, At-home Dumbbell Workout Works. Hold a dumbbell in each arm above your shoulders with the palms facing forward and elbows bent at 90 degrees. Rest and repeat. Dumbbells have been a staple of the gymnasium since the 1800s for good reason. Want to write for our blog? Dumbbells are much more flexible rather free-form, so you use more muscle to support the weight compared to barbells. While holding a dumbbell in one hand rest that arm on the back of the bench for support, palm facing up. Dumbbells are safer and provide good support. Grab a pair of dumbbells and lift them onto your shoulders. Keep your back flat and make sure the elbows are pointed in and upward. The shoulder press works out the entire shoulder muscles along with the chest and arm muscles. If you are serious about staying in shape you won’t ever regret purchasing them. In a way, you are spoilt for choice but rather than hopping from one method to another, how about sticking with the tried and tested that over centuries has been proven to work? These compound movements will make you feel stronger as a whole and give your biceps and triceps the right kind of push so they have no other choice but grow. Stand straight and hold one dumbbell in each hand with palms facing outwards. With dumbbells, you don’t have this problem. Slowly bend your elbows and bring the weights to your shoulders – this is a bicep curl. Repeat the same movement to work your triceps properly. In this seated position, lean forward a little. Modern dumbbells are made with modern materials and designed with modern technology to be adjustable to get the maximum results to build your body. Don't worry! Substitute items from around your home such as canned goods, heavy pans, jugs of water, etc. The workout is better for your elbows and shoulders than barbells and especially if you end up forcing yourself through the pain. Extend … Make sure you have the dumbbells with you and lie on your back with knees bent. by Mrs. Now, bend your arms at the elbows and bring the dumbbells close to your face. Return to the starting position and repeat. Don’t have them? Stand with feet shoulder-width apart holding a dumbbell in each hand behind your head. Bench Press. Stand with feet hip-width apart and hold a dumbbell in each hand with palms facing inwards. Dumbbells have been around since the ancient Greeks and they knew a thing or two about building muscle although their focus was on increasing stamina and strength. The design of dumbbells allows more flexibility and results in much less pain with the same set of exercises. Return to start position by bending the elbows back to the sides. Home » Home Workout Routines » Arm Workout With Dumbbells at Home If you’re looking for a simple, quick, and incredibly effective arm workout with dumbbells at home, then look no further. At-home arm workouts can be done with or without weights to achieve a strong upper body. | Repeat this exercise for two sets of 15 reps each. Go for the heavier weight for a better result. Stop when your arms are fully extended. She blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. These 21 exercises can be done with dumbbells, without equipment, or with resistance bands. Your back should be flat. Read time: 3 minutes. Traditional dumbbells occupy a lot of space for storage, modern adjustable sets don’t. At-home arm workouts can be done with or without weights to achieve a strong upper body. Today, we’ll go over everything you’ll need, how to go about it safely, and what exercises you should do for excellent arm growth and angular, lean arms. Many studies have confirmed that you will notice an improvement in the size and strength of your biceps and triceps when you spend more time using a squat rack. Keep breathing all the while. Don’t have them? One side of the body is stronger than the other side in at least 99 percent of people. For this workout, aim for two to three sets of 8 to 10 reps (to build strength) or 10-12 reps (for toning) for each of the exercises listed. Ensure that you keep your body tight and don’t use momentum to curl the weight. Dumbbells typically offer a better range of motion than barbells, allowing you to build … Moreover, there is also evidence that training your legs just before you use your dumbbells to train your arms may help create stronger and bigger biceps. Dumbbells are the best when it comes to building arms, but you should also be ready to incorporate some multi-joint, compound movements in your routine to double your gains.