Wouldn’t it be nice to have muscles like Van Diesel or Linda Hamilton? Without a doubt, they put in the hours of work and dedication it takes to get their bodies in shape. While genetics can play a role in your muscle development, you won’t get anywhere without hard work and a proper diet. A dumbbell workout can be your ticket to toning your arms and shoulders.
It’s easy to fool yourself into thinking you can only build muscles by going to a gym every day or investing in expensive equipment and long hours of work. The truth is, you can seriously sculpt by using a pair of dumbbells that you pick up at your local department store and blocking out 15 minutes.
You will see a big difference in your biceps and triceps just by doing an arm routine a few times a week. If you want to tone your arms, have 15 minutes to dedicate to this simple workout and have a pair of dumbbells, you can have the muscles you want.
14 dumbbell exercises to tone your arms and shoulders
Below is a list of the 14 most beneficial arm exercises. Select six of these for your workout, and you’ll need to do them in reps of 8-12. When you do three or four sets of the exercises you select, you will see a difference in a short time. Here are your options.
The bicep curl is the best known of all lifts. Stand with your feet about 12 inches apart and have a weight in each hand at your sides. Make sure your back is straight, your chest is upright, and your palms are facing forward. It would be better if you moved the dumbbells up and down without moving your upper arms. Bend your elbows as you bend the weights toward your chest. Lifting up and down is considered one rep and you need 8-12 to finish this task.
Rear delt fly
With hips apart and knees bent, grab a pair of dumbbells. Your arms should hang down with your palms facing out. Raise your arm out to the sides and up and down, forming a letter “W” with your movements. Each time you swing the dumbbell, squeeze the shoulder blades tightly. This is a repeat and you will need to repeat it 8 to 12 more times.
Stoop Lunge with bicep curl
You’re going to do the same thing you did with the bicep curl, except your feet won’t be 12 inches apart during reps. You want to bend your knees and slowly lower your body almost to the ground. Take the right knee forward and then the left. You should do 8-12 reps to the right and then to the left to get the toned arms you want.
Select the weight of your choice. Stand up straight with your feet about 12 inches apart. Your knees should be slightly bent and hold a dumbbell in each hand. Your elbows should be at a 90 degree angle to your side. Lift the dumbbells up and down, squeezing your triceps hard each time you stretch your arms. You should feel a burning sensation in your arms if you are doing this lift correctly.
Overhead Triceps Extension
Instead of standing, you must lie on your back for this exercise. Keep your knees bent; your feet should be firmly planted on the ground. Hold one of the weights in each hand as you extend your arms over your shoulders. You need to make sure your palms are facing each other for this task. Bend your elbows as you slowly lower the weights to the ground. Rotate bringing them from the ground to the temples of your head. Each lift counts as one repetition and you need 8-12 to complete.
Plié Squat with Bicep Curl
Stand up straight with your feet about 12 inches apart, while your toes point outward at a 45-degree angle. Hold one of the weights in each hand. Now take a deep breath, bend your knees, allow your hips to sag a little, and place your thighs parallel to the floor. Lift the weight like you do in the bicep curl and squeeze those muscles to define the shoulders. As you exhale, bring your heels back to where you started as you straighten your arms.
Overhead Triceps Extension
Take a weight in each hand and lift it over your head. Your arms should remain straight and your feet should be about 12 inches apart. Your arms should be close to your ears as you focus on keeping your hands on the top of the bar. You want to drop the weight behind you in slow motion, so bend your elbows and stretch them back and forth to do this weight lifting exercise. Lifting up and down 8 to 12 times is one rep.
Stand up straight with your feet approximately 30 cm (30 cm) apart. Your arms should rest in front of you with a weight in each hand. Slowly raise the weight to your chest and then lower it to your waist area. Pay attention to the biceps and squeeze to define the shoulders.
Single Arm Weighted Floor Press
In the lying position, bend your knees and place your feet firmly on the floor. Lift a weight with your right arm and lower it until it almost touches the ground. Make sure to hold your shape at a 45 degree angle while lifting. Now, reverse your movements and do the left arm. Lifting up and down on each side counts as one rep.
Floor press weight
Lie on the floor and keep your knees bent and your feet flat. Your feet should be about 12 inches from your butt. Extend your arms over your shoulders while holding a weight in each hand. Your palms should be facing each other during this lift. Bend your arms and then release them to the sides, allowing your triceps to touch the floor. Your elbows should remain at a 45 degree angle. Now reverse your movements and go back to the beginning.
Plank with bicep curl
The bicep curl is the foundation of many of these lifts. Now, get into the plank position where you have the weights in your hands resting on the floor. They should be aligned below your shoulders. Your core and your hips should be stable. Next, bring the correct weight to your shoulder and lower it again, maintaining a firm grip the entire time. Do one of these lifts left and then right to count as a repeat.
Alternate Weight Floor Press
Again, get into a lying position, keeping your knees bent and your feet flat on the floor. With a weight in each hand, lift them with both arms above your head. This lift will help you have defined shoulders. Make sure the palms of the hands are facing each other, slowly bend the left arm and lower it to the side. Your left elbow should touch the ground. If you are doing this lift correctly, your upper arm will be perfectly at 45 degrees to your body. Now reverse the motion and do it again.
Write your name
Sometimes the simplest exercises have the most significant impact. In this lift, have a weight in each hand and extend your arms until they are at chest level in front of you. Now, write your name with the weight in the air. It sounds easy, but it is a bit more complicated. You will feel the burn with this one. Each letter of his name counts as a repetition.
Do you want toned arms? Well, put your weights aside and grab a chair. Your hands should rest on the weights and your fingers should point toward the toes. Slowly lift your butt off the floor about six inches. Make sure to keep your arms straight and your elbows bent until you touch the ground. Push yourself back to start over as this is one rep.
Final thoughts on how toned arms and defined shoulders await you as you master a dumbbell routine
Do you feel the burn? You don’t need to spend a ton of money on a gym membership or spend a lot of time to get the defined biceps and triceps you want. I’ve seen people from all walks of life grow just by incorporating a few simple weight lifting movements into their weekly schedule. Finally, you can tone and define, as well as increase the volume of those arms. Don’t you want to have muscles that make people stop and look at each other a second time?