Dumbbell Arm Exercises
Everyone loves a bicep curl, but there are many more dumbbell exercises you can incorporate in your arm workouts.
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Alternating Bicep Curl
• Stand, holding two Dumbbells, elbows tucked in and palms facing the ceiling.
• Curl one dumbbell to the shoulder, keeping your arms close to your body.
• Lower the weight down and repeat on the other arm.
WHY IT WORKS: Focusing on one arm at a time helps you focus on improving your form.
Alternating Seated Arnold Press
• Sit on a weight bench, holding a pair of dumbbells.
• Lift one dumbbell to shoulder height, palm facing your body.
• Press the dumbbell overhead, rotating your arm so that your palm faces away from you.
• Reverse the movement. Once you get to the bottom, repeat with the other arm.
WHY IT WORKS: This advanced variation of the Arnold press corrects strength imbalances and physique differences across your shoulders.
Arnold Press
• Sit on an inclined bench, holding two dumbbells, arms hanging towards the floor.
• Raise the dumbbells to shoulder level, with your palms facing towards you.
• Raise the dumbbells overhead, turning your arms again so that your palms are facing away.
VARIATION: You can also perform this exercise standing for increased core engagement.
Bicep 21s
• Hold dumbbell in each hand, palms away from your body and arms fully extended.
• Begin a bicep curl, stopping half way through your full range of motion.
• Lower to the bottom of the movement. Do this for 7 total reps.
• Raise the dumbbells to the top of the movement and then lower half-way before rising again. Do this for 7 reps.
• Do 7 full bicep curls.
TOP TIP: Don’t be tempted to rush your reps. Perform them with control and a pause at the top and bottom.
Bicep Curl
• Hold a dumbbell in one hand and lock your arm against your torso.
• Extend your elbow until your arm is straight.
• Bring the dumbbell back to your shoulder.
GET GOOD FORM: Keep your torso rigid so that your bicep does the work.
Bicep Curl Hold
• Stand, holding a pair of dumbbells by your thighs.
• Perform the lower half of a bicep curl, so the dumbbells end in front of your waist, with your palms pointed at the ceiling.
• Pause for a few seconds, then complete the bicep curl by taking the dumbbells towards your shoulders.
• Lower back to the starting position in one smooth movement.
WHY IT WORKS: Addig this pause will increase bicep size and aid your elbow joint stability.
Bicep Curl to Overhead Press
• Sit on a weight bench, holding a pair of dumbbells across your thighs, with your palms pointing to the ceiling.
• Curl the dumbbells to your shoulders.
• Press the dumbbells into the sky, rotating your forearms as you do so. Your palms should end facing away from you.
GET GOOD FORM: Count for three seconds when curling, when pressing, and at each lowering stage.
Bulgarian Split Squat with Bicep Curl
• Hold two dumbbells and place the toes of one foot on an exercise stepper.
• Lower the back knee to the floor, while performing a bicep curl.
• When you bring the back leg up, lower the dumbbells.
MULTIPLE MUSCLES: Combining these movements leads to a full body exercise. It will especially target your arms, legs, glutes, and core.
Concentration Curl
• Sit on a weight bench with your feet on the floor and your right elbow on your inner thigh.
• With your right hand, pick a dumbbell off the floor and curl it up.
• Extend your forearm again to complete one rep.
GET GOOD FORM: Keep your upper arm and elbow stationary through the exercise. Only your forearm should move.
Cross-Body Hammer Curl
• Hold a pair of dumbbells by your side.
• Curl one of the weights up, with the dumbbell heads vertical. As you curl, bring the weight to the opposite shoulder.
• Reverse the movement and complete on the other side.
AKA: These are also called pinwheel curls.
Crush Grip Bicep Curl
• With both hands, hold onto the heads of a single dumbbell.
• Curl the weight up towards your chest, pressing your hands hard against the dumbbell while you do so.
MULTIPLE MUSCLES: This exercise targets your biceps, pectorals, deltoids and flexor muscles, alongside building grip strength.
Curl To Press
• Hold two Dumbbells in front of your chest, palms facing towards each other.
• Curl the dumbbells upwards, and then press them overhead.
• Slowly lower them back down and reverse the curl.
TOP TIP: During the curl, keep your elbows tucked into your ribs.
Decline Skull Crusher
• Lie on a declined weight bench, holding both heads of a single dumbbell, arms extended straight above your chest.
• Bend your elbows to bring the dumbbell behind your head before raising it back up.
GET GOOD FORM: Keep your upper arms still throughout. You may find this exercise easier if you use a hex dumbbell.
Drag Curl
• Hold a dumbbell in an underhand grip, arm fully extended towards the floor.
• Drag the weight upwards by moving your elbow behind your body.
• Reverse the movement to complete one rep.
VARIATION: You can also do drag curls with a barbell.
Eccentric Bicep Curl
• Stand tall, holding a pair of dumbbells by the front of your thighs, palms facing away from you.
• Curl the weights so your palms end facing your shoulders.
• Very slowly lower the weights back to the starting position. You should take 2-3 times as long as you did to lift them up.
WHY IT WORKS: Eccentric-focussed exercises increase the amount of time the muscle is held under tension, and teaches proper control over the weights.
Exploding Skull Crusher
• Lie on the floor with your knees bent and feet flat on the ground.
• Hold your arms straight out in front of you, holding a pair of dumbbells.
• Slowly bend your elbows to lower the dumbbells behind your head, keeping your upper arms stationary.
• Pause for two seconds.
• Explosively lift the weights back to the start position.
REGRESSION: You can make this exercise easier by removing the pause, and by lifting and lowering the weights at the same tempo.
Floor Press
• Lay on your back, with your feet flat on the floor.
• Hold two dumbbells against your chest.
• Extend your arms up to the sky, until fully extended.
• Pull the weights back to your chest.
REPS: Aim for 8-15 reps per set.
Half Kneeling Arnold Press
• Get into a half kneeling position, a pair of dumbbells by your sides.
• Bicep curl the dumbbells to your shoulders, so your palm faces you.
• Press the dumbbells overhead. Your palms should face away from you at the top of the movement.
• Slowly reverse the dumbbell path.
WHY IT WORKS: This Arnold press variation requires a lot more core stabilisation than the seated Arnold press, leading to increased gains through your torso and posterior chain.
Hammer Curl
• Hold a dumbbell by your hip.
• With a bent elbow, bring your arm up so that the dumbbell is in front of your chest and your thumb is pointing up.
VARIATION: You can perform this exercise unilaterally, or with two dumbbells.
From: Six Best Free Weight Exercises For Upper Body Strength
Hammer Preacher Curl
• Sit on a preacher curl bench, elbows pressed into the pad and dumbbells held vertically.
• Let your arms hang to lengthen the muscles.
• Pull the dumbbells towards your shoulders, and return.
FUNCTIONAL FITNESS: Using dumbbells helps make your weaker arm stronger, great if you play racquet or bat sports.
Incline Bicep Curl
• Sit on an Adjustable Weight Bench, set at a 45-60 degree angle.
• Hold a dumbbell in each hand, letting them hang down, palms facing behind you.
• Lift one dumbbell, rotating your forearm so your palm faces your shoulder.
• Reverse the movement and then repeat on the other side.
WHY IT WORKS: An incline bicep curl has a greater range of motion than a standing bicep curl.
Incline Zottman Curl
• Lie on an inclined weight bench, holding a pair of dumbbells by your sides, palms facing the ceiling.
• Curl the dumbbells up to your shoulders.
• Rotate your forearms so your palms are facing away from you.
• Lower the dumbbells back to the starting position and rotate your forearms again to complete one rep.
MULTIPLE MUSCLES: Alongside your biceps, this exercise will also target your grip strength, wrists, and forearms.
Lying Bicep Curl
• Lie on a flat weight bench, holding a dumbbell in one hand, pointing to the floor.
• Curl the dumbbell up towards your chest.
• Lower it back down.
BENEFITS: Lying bicep curls help to isolate the muscles, ensuring that you aren’t overcompensating.
Overhead Tricep Extension
• With a slight staggered stance, hold a dumbbell overhead with your arms extended.
• Bend your elbows so the dumbbell ends behind your head.
VARIATION: You can also perform this with a pair of dumbbells.
Pinwheel Curl
• Hold a pair of dumbbells by your sides, with your palms facing you.
• Curl one dumbbell diagonally up, so that the weight ends in front of your heart, palm facing towards your chest.
WHY IT WORKS: Pinwheel curls target the brachioradialis, essential if you want strong forearms.
Preacher Curl
• Sit at a preacher curl bench, resting one elbow against it, while holding a dumbbell.
• Bend at the elbow to curl the dumbbell towards your shoulder.
WHY IT WORKS: Preacher curls are a fantastic exercise to isolate your biceps.
Poliquin Raise
• Stand with your feet shoulder-width apart, arms by your side, holding a pair of dumbbells.
• Curl the dumbbells up 90-degrees, like you would in a hammer curl.
• Raise your elbows until they are in line with your shoulders.
• Straighten your arms to get into a T-pose.
• Lower the dumbbells back to the starting position.
MULTIPLE MUSCLES: The Poliquin raise targets your forearms, biceps, and rear delts.
Reverse Wrist Curl
• Kneel facing the long edge of a flat weight bench, holding two lightweight dumbbells in an overhand grip.
• Lay your forearms on the bench pad, so that your wrists hang over the end.
• Keeping your forearms straight, curl the dumbbells upwards.
VARIATION: You can also sit on the weight bench, with your forearms on your thighs and hands hanging over your knees.
Rolling Tricep Extension
• Lie with your back on a weight bench, holding a pair of dumbbells above your chest, parallel with the ceiling.
• Bend your elbows, sending the weights towards your front deltoids, with the dumbbells ending perpendicular to the ceiling.
• Keeping your elbows flexed, roll them back slightly so the dumbbells end almost parallel with the floor.
• Reverse both movements to complete one rep.
REGRESSION: This is a more advanced exercise. Practice skull crushers and regular tricep extensions first.
Rotating Bicep Curl
• Stand tall, holding a dumbbell in each hand, palms facing into your sides.
• Curl the dumbbells, rotating them as you do.
• At the top of the movement, your palms should face your chest.
• Reverse the movement to complete one rep.
GET GOOD FORM: You should perform this exercise slowly, with a lot of control.
Seesaw Arnold Press
• Sit side-on on a weight bench, holding a pair of dumbbells.
• Lift one dumbbell to shoulder height so your palm faces your body.
• Press the dumbbell overhead, rotating your arm so that your palm ends facing away from you.
• As you do so, begin the movement with the other arm.
• Continue, with both dumbbells moving through different stages, at the same time.
WHY IT WORKS: This Arnold press variation will increase how hard your core works, while also challenging your co-ordination.
Seated Bicep Curl
• Sit on a weight bench, holding a dumbbell in one hand, knuckles pointed at the floor.
• Curl the dumbbell up to your shoulder.
WHY IT WORKS: Sitting during a bicep curl stops you using lower body or core momentum during the lift.
Shadow Boxing
• Hold a pair of hand weights in front of your chest, feet hip width apart.
• Twisting from the hips, punch in front of you with one fist before bringing that arm back to your chest and repeating on the other side.
MIX IT UP: Throw in some uppercuts and hooks to improve your coordination alongside your fitness.
Single Arm Tricep Extension
• Hold a dumbbell overhead in one hand, with your shoulder extended.
• Lower the weight towards your shoulder blade, ending when your elbow is pointing at the sky.
• Lift the dumbbell back to the sky and try to repeat all your reps without putting the dumbbell down.
GET GOOD FORM: Imagine you are ‘showing the room your armpit’ to extend and rotate your shoulder into the correct position.
Single Arm Skull Crusher
• Lie on a flat or inclined weight bench.
• With a dumbbell in one hand, lower it over and behind your head.
MULTIPLE MUSCLES: A single arm skull crusher will engage your core, as well as your arms.
Skull Crusher
• Lie on an inclined weight bench, holding two dumbbells by your chest.
• Raise the dumbbells above, then behind your head, before bringing them back to the starting position.
WHY IT WORKS: An incline skull crusher emphasises the long head of the triceps.
Spider Curl
• Set an adjustable weight bench to a 45 degree angle.
• Holding two Dumbbells, lie with your chest on the bench, legs fully extended, and arms relaxed.
• Bend your elbows and lift the weights to your shoulders.
• With control, lower the dumbbells back down.
GET GOOD FORM: Squeeze your biceps as you lift the weights.
Standing Arnold Press
• Stand tall, with your feet shoulder-width apart. Hold a pair of dumbbells by your shoulders, palms facing behind you.
• Press the dumbbells overhead, rotating your palms outward so they face away from you at the top of the rep.
• As you lower the weights to your shoulders, rotate your palms inwards.
TOP TIP: The standing Arnold press is harder than the seated Arnold press, so you may need lighter weights.
Strict Press
• Hold a pair of dumbbells at shoulder height.
• Stand with your feet together.
• Brace your core and inhale as you push the weight overhead.
• Ensure you keep your core engaged and your feet together as you lower the dumbbells to your shoulders.
AKA: This is also known as a military press.
Suitcase Hold
• Stand tall, holding a dumbbell by your side with one arm.
• Wait here, keeping your body still and resist the urge to tilt to one side.
WHY IT WORKS: This is an especially good exercise if you want to build grip and forearm strength on your weaker side.
Supinating Bicep Curl
• Stand, holding a pair of dumbbells in front of your chest in a neutral grip with your elbows tucked into your sides.
• Curl the dumbbells up, rotating your wrists so your palms face your shoulders.
• Reverse the movement to complete one rep.
GET GOOD FORM: Make sure you rotate as you curl the weights, not after the dumbbells have reached your shoulders.
Tate Press
• Lay on a flat weight bench and push the dumbbells above your chest horizontally, like in a standard bench press.
• At the top of the movement, bend your elbows until the dumbbells end up vertically just above your chest.
• Reverse the exercise to complete one rep.
GET GOOD FORM: Keep your upper arms stationary when you are lowering the weights.
Thick Grip Farmer’s Carry
• Holding a thick grip dumbbell in each hand, pull your shoulders back and down.
• Walk forward. When your grip starts to fail, put the dumbbells down.
TOP TIP: Take very short steps at first, and increase them as your stability improves.
Thick Grip Lateral Raise
• Hold two thick grip dumbbells by your side.
• Raise your arms until your elbows are in line with your shoulders.
• Pause at the top before lowering.
VARIATION: This is an advanced lateral raise variation. Begin by conquering standard dumbbell lateral raises first.
Tricep Kickback
• Hold a dumbbell in your right hand, elbow tucked into your side and knuckles pointed to the floor.
• Bend over, bracing your left knee and palm on a weight bench or plyo box.
• Extend the dumbbell behind you, before returning to the start position.
MULTIPLE MUSCLES: Tricep kickbacks work all three heads of the triceps, especially the lateral head.
Wall Sit with Bicep Curl
• Stand against a wall, holding two Dumbbells.
• Keeping your back flush against the wall, walk your feet out until you are in a wall sit.
• Curl the dumbbells towards your shoulders, until they point at the ceiling.
• Lower them back down.
TOP TIP: If you find that the dumbbells hit your legs, rotate your palms in at the bottom of the movement.
Wrist Curl
• Sit on a weight bench, holding two dumbbells, with your forearms on your legs and hands hanging just over your knees.
• Bend your wrists until your knuckles point at the floor before curling them back up.
TOP TIP: Wrist joints can be fragile, so start with a very light weight and go from there.
Zottman Curl
• Hold a dumbbell in each hand, arms fully extended downwards and palms facing your body.
• Perform a curl, ending with the dumbbells at your shoulders and palms facing the ceiling.
• Lower back to the starting position, twisting so your palms are facing your body again.
WHY IT WORKS: By combining wrist rotation with the bicep curl, the Zottman curl targets additional arm muscles.
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