The Elite Physique

Dumbbell Workout for Arms

Dumbbell Workouts For Arms

dumbbell workout for arms

Dumbbell workouts for arms can be the one unique factor you include that will separate you from the rest.  Dumbbells are often overlooked in training. However, they are really great for building muscle, strength, as well as balance and stability. A lot of people may not want to go to the gym or have access to a gym. The cool thing about dumbbells is that you can purchase them at almost any store and they are not that expensive at all. This will allow you to train in the comfort of your own home or personal gym you have set up.

Build Nicely Capped Shoulders

It just may surprise you, but you can build well-developed shoulders by using basic dumbbells. You see, you stimulate all the heads of the shoulder when you do the shoulder press.

You can do the shoulder press with dumbbells! Just grab a dumbbell in each hand and hoist them up on each side. Pump out 10 reps and then grab a lighter set of dumbbells and pump out as many reps as you can. Keep dropping the poundage and repping out until total and complete failure. You just completed a drop set.  Rest for a minute or two and repeat the same format three more times.

You can follow-up the dumbbell shoulder press with some front raises, rear delt rows, and lateral raises for a complete shoulder workout.  Do 8-12 reps for 3-4 sets.

Build Bigger Triceps

You can use dumbbells for triceps training too.  A great way to start your triceps training is to do some overhead extensions.  This targets all 3 of the muscles in the triceps simultaneously.  You want to get the FULL stretch and full contraction with each rep.  If you fail to get each, you have wasted a rep.  Quality reps build muscle.  Don’t waste reps.

You know that well-known triceps horseshoe shape on many of the top competitors? You can create that too by doing kickbacks. Just bend over with your upper body parallel to the floor. You can stabilize yourself on a chair on bench. Now, bring the dumbbell to your side and push it back as far as you can and give it a slight twist at the contraction. Hit the contraction hard.

Biceps Training with Dumbbells

Once you are finished nailing your triceps, move on to hitting your biceps.  Start off with alternate dumbbell curls.  Grab a dumbbell in each hand and do 10 rep.  IMMEDIATELY follow that with 10 reps of hammer curls.  Finish the hammer curl set off with 10 reps of reverse curls. You just completed a tri-set.  Now, rest for a minute or two and repeat 3 more times.

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Now that you have a basic understanding about dumbbell workouts, you should really take a look at my free muscle building course below…


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