Arm Training exercises with Dumbbells
On Wednesday, March 6, 2013 · Leave a Comment
biceps and triceps muscles.
Flat Flies: This is one of the best arm exercises wherein you need to lie down flat on a bench and hold the dumbbell directly above your chest with your palms facing downwards. Now, perform a curl while holding your shoulder constant in a little inclined position.
Inclined Flies: This exercise is quite similar to flat flies. Here, you need to lie down on a bench inclined at an angle 30 degrees or 45 degrees and perform the dumbbell curls as in flat flies exercise.
Reverse Flies: You need to perform this exercise while sitting on the edge of a bench or chair. To start the exercise, you need to bend down towards your thighs and bend your arms slightly while holding the dumbbells in your hands. You need to follow up with a dumbbell curl.
Choose a weight; five to 12 pounds is common for women not looking to beef up. For the first variation of the bicep curl, hold a weight in each hand, standing with the knees slightly bent. Face the forearms upward. Slowly lift the lower half of the arm-below the elbow-toward the bicep. Slowly lower to best arm exercises with dumbbells starting position. Repeat eight to 10 times. Do three sets.
The second variation is the same except you are seated on a bench and lifting only one arm at a time. Repeat eight to 10 times on each arm. Do three sets.
The arthritis hand exercises tricep "curl" with a dumbbell has three main variations. Chose a weight between five and 10 pounds.
For the first variation, stand with the knees slightly bent. Hold the dumbbell perpendicular to the ground with both hands above your head. Use your triceps to lower the weight until it is about ear length. Lift the weight back up until the elbows are almost locked. Repeat 10 times. Do three sets. You can also repeat 25 times in just one set.
The second variation is exactly the same except you exercise one arm at a time. Sometimes, the weight might need to be decreased if it's too heavy for one tricep. Repeat eight to 10 times. Do three sets.
The third variation of this exercise is also single-handed. Bend over a workout bench and slowly bring the arm back until the elbow is nearly locked. Return the arm so it is about 90 degrees. Repeat eight to 10 times. Do three sets.