Exercises for strong arms using dumbbells

Feb 05, 2023 News

Fit-nest…

Kaieteur News – Let’s face it. We can all use a little arm strength every now and then. Not only does exercise for your arms make them stronger, but they also help tone or carve them nicely, for those who may have some extra fat in that area.

If you are like me and push-ups aren’t your game, I’m going to share a few great exercises that can help tone this part of your body.

One of the best tools for the job is a pair of dumbbells. For me, this was a great investment, so I always encourage people to get themselves a pair and keep them at home, especially if you aren’t comfortable hitting the gym just yet. But, even if you are already in the gym, here are some exercises you can try to strengthen your arms:

Bicep Curls

Bicep Curls

Start standing with feet hip-width apart holding a pair of dumbbells at the side of your body. Palms should be facing forward with back straight and chest upright.

Without moving your upper arms, bend your elbows and bring weights up toward your shoulders, next, slowly lower the dumbbells back to the starting position with control. That’s one rep.

Upright row

For your starting position stand with your feet hip-width apart with your arms resting in front of your body, with a dumbbell in each hand. Next, lift the dumbbells by raising your elbows until they reach chest-level and slowly lower them back down to waist with control, and repeat. That’s one rep.

Lying Overhead Triceps Extension

What I love about these exercises is that they are all so simple and I hope you are enjoying them. For this next exercise you will need to switch your position and lie on your back with knees bent and feet placed flat on the ground, about a foot from butt.

Next, grab your dumbbells, one in each hand, and extend the arms up over shoulders, palms facing toward each other. Now, slowly bend your elbows, bringing the weights toward floor and close to your temples. Pause, then, slowly extend arms to bring the weights back overhead. That’s one rep.

Alternating Bent-Over Row

Upright rows

Start with your feet hip-distance apart, holding one dumbbell in each hand with palms facing each other. This exercise is one of my favourites, as it not only burns the muscles in the arms but also works your glutes at the same time.

Start by slightly bending your knees and back, bringing your upper body slightly forward holding one dumbbell in each hand. With your core engaged, pull the right elbow back until the right wrist is near your ribs. Lower with control to return to start position and do the same for your left elbow. This is one rep.

Rear delt fly

This exercise is similar to bent-over rows. St

Alternating Bent-Over Row

art by standing with feet hip-width apart and knees slightly bent. Hinge at the hips and let your arms hang straight down from your shoulders, palms facing your body, holding a pair of dumbbells. Next, raise both arms out to the sides with elbows slightly bent and squeeze shoulder blades together. Lower the weights with control to return to start. That’s one rep.

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