Sculpt muscular arms and boost strength with these simple dumbbell exercises.
Dumbbell Alternate Curl for Biceps
Stand upright with a weight in each hand and elbows close to your sides. One arm at a time, curl the weight toward the corresponding shoulder, slightly rotating your wrist clockwise so your palm faces your shoulder. Lower the weight. Alternate.
Dumbbell Overhead Extension for Triceps
Stand upright and hold the end of one weight with both hands above your head. With the weight resting on your palms, lower the weight behind your head until your forearms and arms form a 90° angle. Raise the weight back over your head.
Should Press for Deltoids
Stand with feet shoulder- width apart, bending slightly at the knees, with a weight in each hand. Place straightened arms by sides. Raise weights to shoulder height, rotating wrists so palms face forward. Raise weights upward until arms are fully extended. Lower weights.
Cross-Body Hammer Curl for Biceps
Stand upright, holding a weight in each hand. Curl the weight in your right hand up toward the left side of your chest. Do not twist your upper arm. Touch the weight gently to the left side of your chest. Lower the weight back to the starting position. Alternate.
Dumbbell Lateral Raise for Deltoids
Stand upright with arms at your sides and holding a weight in each hand. Keeping your upper body steady, raise both arms until they are parallel to the floor. Slowly lower weights back to the starting position.