Arms are one of the easiest body parts to exercise and seem to get tight and tone faster compared to other muscle groups. This workout routine uses dumbbells so you can do it at home or at the gym. Flabby arms can be caused by weight gain, extreme weight loss (100+ lbs), and skin elasticity loss (the ability for skin to stretch and snap back) due to aging. Raise it above your head so it's vertical and in line with your spine. Sit up straight and grab a dumbbell with both hands. Plus, having multiple pairs of dumbbells lying around your home can take up a lot of space. This is your start position. This is your start position. Lots of ladies I’ve been working with lately have been saying how insecure they feel about their arms. Hold the dumbbells at your sides by extending your arms. With your arms at your sides, have your palms facing forward away from your body. Inhale and slowly lower the weight back down to the start position to complete one rep. Pause, then rotate the dumbbells so your palms face forward again. Set the back rest to upright position. Exhale and extend the weights up and out to the side until they’re level with your shoulders. Making sure your core is engaged, lower the weight behind your head and then press back up to the start. Here is a calorie calculator that will estimate what your daily calorie budget should be. February 3, 2020 by Jenny Sugar. Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other. I live unapologetically in yoga pants and coffee makes my world go round. Spot reduction is a myth that claims you can lose fat in certain parts of your body by exercising specific muscles. Lower and repeat. Stand holding dumbbells. It's free. 20 minutes, burns fat, tones arms, and helps make you feel like the rockstar you are. Hold arms at your side with a dumbbell in each hand. Keep your arms straight and hold the dumbbells horizontally across your thigh. This dumbbell arm exercises I’m sharing are among the best moves to get tighter, toned arms ASAP. amzn_assoc_default_search_phrase = "bowflex dumbbells"; If you’re working out from home and need some dumbbells, consider getting yourself a pair of Bowflex SelectTech 552 Adjustable Dumbbells. As you raise a dumbbell, slightly rotate the wrist so your palm is facing your body. Stand straight with your feet and grab one dumbbell each in both hands, palms facing your thigh. Raise upper arms to sides until elbows are shoulder height. If I only worked out when I felt like it, I never would… because laughing is my favorite way to burn calories, ya feel me? After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts. When put all together they make a quick, fat-burning arm workout that works for beginners and advanced exercisers alike. Why these particular exercises? Sitting down, grab the dumbbell and raise it above your head. Deonte is a Health and Wellness coach and blogger who's mission is to help the world become a healthier place, one person at a time. Total Transformation Meal Plan & Workouts, Mind Right, Body Tight® Weight Loss Workouts. If you continue to use this site we will assume that you are happy with it. Curl one arm with dumbbell until they reach your shoulder levels. Lower to the original position and repeat with the opposite arm. amzn_assoc_ad_type = "smart"; We use cookies to ensure that we give you the best experience on our website. Verywell / Ben Goldstein Perhaps the best-known dumbbell exercise, it's certainly the most common, the curl is a classic " isolation exercise," which means that it isolates one muscle or one group of muscles. by Christina Carlyle | Oct 15, 2020 | Arm Workouts, Workouts for Women | 0 comments. amzn_assoc_region = "US"; This article focuses on flabby arms caused by weight gain, but the strength training exercises covered are also helpful for those that developed loose skin due to extreme weight loss and aging. Exhale and curl your dumbbells up until your wrists are facing your shoulders. amzn_assoc_default_category = "All"; No matter how many arm exercises you’re doing, you’re not going to get rid of flabby arms unless you decrease your weight. Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. Stand straight and hold one dumbbell in each hand with palms facing outwards. If weight gain caused you to develop flabby arms, you’d need to lose weight to turn things around. The following two tabs change content below. Read disclaimer to learn more >>> Disclaimer. Kneel over a bench with arm supporting body. amzn_assoc_search_bar = "true"; Keep your upper arms stationary. Today we're focusing on dumbbell exercises for arms that tighten, tone, and boost strength. Stand with your feet shoulder-width apart. If your arms make you feel self-conscious this is for you! Sit on the edge of bench with feet placed beyond knees. If your arms feel more flabby than fit, you’re in luck! Choose a weight that’s heavy enough so you ‘feel the burn’ by the 15th rep.  5 pounds is a good place to start. amzn_assoc_linkid = "739007d9559cc950b1d8e06112c4dd57"; Disclaimer: The information provided in this article is for general educational purposes only. Best Dumbbell Arm Exercises 15 Best Dumbbell Exercises For Strong, Chiseled Arms. Check out the DPRICEWELLNESS weight loss blog to find resources to help you achieve your weight loss goal. PS. Hold for a second and return to the beginning. However, if you’re doing what you need to do to lose weight, your arm fat will eventually reduce. Maintain elbows’ height above or equal to wrists. Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders (make sure your palms are facing the floor). Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. As done in typical CrossFit workouts, make sure you perform this exercise standing up and keep your core engaged at all times. Bend your arms at a 90-degree angle so your knuckles are facing the sky. Grip a light dumbbell in each hand. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Dumbbell Biceps Curl Instructions Position two dumbbells to sides, palms facing in, arms straight. Inhale and reverse the movement, returning to the start position, to complete one rep. Bowflex SelectTech 552 Adjustable Dumbbells. You can’t control the location of your fat loss; your body does. Maintain elbows height above wrists by raising the “pinkie finger” side up. It takes approx. To get definition to pop faster, follow a. Bend over slightly with hips and knees bent slightly. But take a break if you need one. This is the starting position. Pin this workout to Pinterest so you can do it whenever you want. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel Grab one dumbbell with both hands and stand straight with your feet shoulder-width apart. Bicep Curls with Overhead Press. Do each exercise 15 times, to complete one round – or set. Take this quiz to find the perfect workout program for you. Single Leg Calf Presses. The first 5 exercises on that list I showed you above are all compound exercises: If your arms feel more flabby than fit, you're in luck! With elbows to sides, raise one dumbbell and rotate forearm until the forearm is vertical and palm faces shoulder. We thought we would name two of our favourite dumbbell exercises. Try to jump from exercise to exercise without taking a break…  This helps keep your heart rate up so you’ll burn more fat. Pause and then slowly return your arms to the start position to complete one rep. Calf Dumbbell Exercises. Keep your back straight and chest up. Stand up with a dumbbell in each hand, palms facing the body Keep your legs and arms about shoulder-width apart and your knees slightly bent Bend no further than a 45-degree angle, bracing your core and keeping your back straight Lift the weights upward in a straight line, exhaling as you go And I don't to spam. amzn_assoc_tracking_id = "dprice1990-20"; Feel free to skip ahead to the exercises if weight gain isn’t the issue! The Best Dumbbell Exercises For All Levels Of Gym-Goer. Raise the dumbbell above your head until your arms are fully extended. Your email address will not be published. This is your start position. This is your start position. An example of this is doing arm exercises to lose arm fat. Position elbows with slight bend with palms facing together behind ankles or just to sides of ankles. Arm strength involves many factors and muscle groups, not just your biceps and triceps, but grip and forearm strength as well, together with mobile shoulders. The exercises you’ll learn about won’t burn arm fat, but they’re still helpful when combined with weight loss. ... How Lean forward from your hips, keeping your back straight and arm bent holding a dumbbell. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep. I makeover metabolisms to get people happy, healthy, and fit fast. Lift the dumbbell in the air by straightening your arms, and then slowly bend the arms to bring your hands down. dumbbell arm exercises – overhead press The overhead dumbbell press’ main focus is on the shoulders, yet the exercise will also have an impact on your arms. How She Lost 100 lbs Part 3 | Weight Loss Success Story, Vegan Jackfruit Crabless Cakes with Lemon Dill Aïoli. Position dumbbells in front of upper legs with elbows straight or slightly bent. Stand with a dumbbell in each hand, with your palms facing away from you. Raise the dumbbells upward at the … When Deonte isn't bombarding people with health information he likes to spend time in nature, going for long walks, bike rides and spending time with loved ones. The Center for Disease Control and Prevention or CDC says that a healthy weight loss rate is between 1-2 lbs per week. Flabby arms are not fun to have! Hammer Curls. Sign up now to get your free welcome gift. You’ll have greater results with the latter, according to studies. 883.8K Shares View On One Page Photo 16 of 17 ADVERTISEMENT () February 3, 2020 by Jenny Sugar. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep. Bend your arms, at the elbows, curling the weights in towards your shoulders. Do not to push yourself up with your hand. Exhale and squeeze your arms together in front of you. Slowly bend your elbows to lower both weights toward your head. Click here to see the Simple Steps to start getting Results for free, Get free VIP-only Resources that make it easy to Burn Fat & Feel Fabulous, Click here to Start your Free Metabolic Analysis & training, Click Here to Burn Fat and Tone up with Quick and Easy Workouts made for Busy Women, Find the perfect Nutrition or Workout Program that's perfect for you. In this article, I’ll go through the best dumbbell bicep workout that targets each part of your biceps, so you add the muscle mass you want to your arms.. Intermittent Fasting Coffee Creamer: What Is Best For Intermittent Fasting? The dumbbell exercises that work your chest, shoulders, back, legs and abs. Stand on one foot on edge of bench frame. Compound exercises are the key. Center for Disease Control and Prevention, Bowflex SelectTech 552 Adjustable Dumbbells, Pandemic Weight Loss Tips: 16 Best Ways To Lose Weight Fast, 9 Pandemic Health Tips To Reduce Stress, Anxiety and Depression, Aaptiv Audio Fitness Review: 6 Things You Must Know Before Signing Up. Combining weight loss and the right arm exercises will help you reduce arm fat and make your arm look more toned. With elbows to sides, raise one dumbbell and rotate forearm until the forearm is vertical and palm faces shoulder. dumbbell arm exercises – overhead press The overhead dumbbell press’ main focus is on the shoulders, yet the exercise will also have an impact on your arms. This is your start position. Too hard? Each dumbbell adjusts from 5 to 52.5 pounds, which is awesome because you won’t need to keep buying new dumbbells whenever your strength increases. If you liked this workout, you’ll love my workout programs. But hey, since you’re here I’ll show you how to get rapid results… even if you love food and have a love/hate relationship with exercise like me. amzn_assoc_marketplace = "amazon"; amzn_assoc_placement = "adunit0"; Bend over slightly with your arms bent, with a neutral spine. Slowly bend your elbows and bring the weights to your shoulders – this is a bicep curl. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Lower to the original position and repeat with the opposite arm. Holding a dumbbell in each hand, let your arms hang by your sides, palms facing in. Grasp dumbbells in front of thighs with elbows slightly bent. Best dumbbell exercises for seniors. Thankfully, building bigger arms isn’t challenging. 7 Top Dumbbell Arm Exercises to Build Muscle for CrossFit Athletes Try these exercises to build muscle and work towards RXd arm-focused workouts. Holding dumbbell in one hand at side, place other hand on top of bench for support. Strength training will help increase arm muscle mass, helping you fill in the gaps and improve their appearance. Keep your elbows and wrists close to your sides. Lots of ladies I've been working with lately have been saying how insecure they feel about their arms. Required fields are marked *. Do 3 full sets of all 8 exercises to complete the workout. The Ultimate Home Workout Plan. If your arms make you feel self-conscious this is for you! This is your start position. Stand holding dumbbells. Raise the dumbbells in a controlled motion, bending at the elbow. If it’s too easy, bump it up a few pounds. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. 2. Keep the weight close to your body as you lift your elbows up and out to the side. Lift the weights up until they reach shoulder level. They can make you feel self-conscious about what you’re wearing, and they can make you feel bad about your overall appearance. If you’re looking to get bigger biceps, you need to incorporate enough bicep exercises with dumbbells into your workout routines. Stand with your dumbbells in front of you with your palms facing your body. Press dumbbells upward until arms are extended overhead. Throughout the movement of the exercise, keep your core braced and the glutes squeezed. Position upper arm parallel to the floor. This post may contain affliate links. Want bigger biceps that visibly pop under your sleeves? This is the opposite of a "compound exercise," like … Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout the exercise. Best Dumbbell Arm Exercises 15 Best Dumbbell Exercises For Strong, Chiseled Arms. This is your start position. Before I dive into how you can get rid of flabby arms, It’s important to talk about what causes them in the first place. Bend over and rest torso on thighs—grasp dumbbells with each hand under legs. Bend your arms, then over slightly, with a neutral back. Dumbbell Front Deltoid Raise Instructions, Dumbbell Lateral Deltoid Raise Instructions. Today we’re focusing on dumbbell exercises for arms that tighten, tone, and boost strength. Depending on your body, you may lose fat in other parts of your body before you lose it in your arms, but don’t let that discourage you! Stand up on tip toe using free hand to balance yourself. Best Arm Exercises: Lateral Raise (aka Side Raise) Stand tall with knees slightly bent. With control, bend arms … Lower the weights back to the start position, to complete one rep. Stand up straight holding dumbbells up and out to the side at shoulder height. If you liked this post, you'll love my newsletter! This is your start position. Position two dumbbells to sides, palms facing in, arms straight. It hits all the major arm muscles, and sneaks in some cardio work too! Turn your arms so your palms face forward. At the top of the motion, squeeze your biceps then slowly lower the dumbbells. Hold a dumbbell in each hand and extend your arms straight up toward the ceiling at chest level. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep. Did you feel the burn? Exhale and pull the weight upward to shoulder height. amzn_assoc_ad_mode = "search"; First, warm up with some light cardio (think running in place, walking on a treadmill for 5 mins). There are many variations of dumbbell exercises for your arms, but they are all remarkably similar to each other. Grasp dumbbell. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Continue with the opposite arm. amzn_assoc_title = "Dumbbells"; Raise dumbbells forward and upward until upper arms are above horizontal. This is your start position. Please see our. One for the biceps and one for the triceps. amzn_assoc_search_bar_position = "bottom"; (That's gross in food & email form!). I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. Best Dumbbell Exercises for Arms. Return and repeat. Grab it on one end with one hand so the dumbbell is vertical and in line with your spine. As done in typical CrossFit workouts, make sure you perform this exercise standing up and keep your core engaged at all times. Because as a group, these 9 dumbbell exercises provide a full body workout that can effectively increase your strength, build lean muscle, and reduce your body fat. Stand with a dumbbell in each hand. Your email address will not be published. Keep going, and you will reach your goal! You’ll either need to reduce calories, increase your physical activity, or a combination of both. DUMBBELL ARM EXERCISES – OVERHEAD TRICEPS EXTENSION. Position dumbbells to each side of shoulders with elbows below wrists. Let me know in the comments. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. Show your arms some love with this 15-minute dumbbell arm workout. Try 3 pounders until you get stronger. Bend your elbows and curl the dumbbells close to your shoulders without moving your upper arms. Repeat this for two sets of 15 reps. 3. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. Then slowly lower the weight back down to the start position to complete one rep. Make sure to squeeze the biceps while curling. And fixed elbow position ( 10° to 30° angle ) throughout the exercise, keep your core at... Weight behind your head home and need some dumbbells, lift your elbows and bring the weights and. Welcome gift weight behind your head and then press back up to the original position and repeat with the arm! Their arms front of upper legs with elbows to sides, palms facing your without..., raise one dumbbell and raise it above your head exercises with dumbbells into your workout routines weight. Stand tall with knees slightly bent bent slightly motivation master new workouts, Mind right, Tight®... Exclusive workshops, and motivation master we use cookies to ensure that we give you the best moves get. The “ pinkie finger ” side up aka side raise ) stand tall with knees slightly bent to turn around... Will eventually reduce are in line with your feet shoulder-width apart while holding pair! Arms at your sides with your spine if your arms hang by your sides and advanced exercisers alike it all! In line with your palms facing in, arms straight Instructions position two to... Ll have greater results with the latter, according to studies fat will reduce... Remarkably similar to each other other muscle groups in your dumbbell exercises for arms by exercising specific muscles combining weight loss rate between... That we give you the best experience on our website nutrition nerd, exercise expert, and will., or a combination of both work your chest, shoulders, palms facing away you. Then slowly lower the weight behind your head around your home can up... Results with the opposite arm with knees slightly bent your hips, keeping your straight!, exclusive workshops, and you will reach your shoulder levels motivation master shoulders with slightly... Light cardio ( think running in place, walking on a treadmill for 5 mins.! Loss blog to find resources to help you reduce arm fat arm muscle,... Cdc says that a healthy weight loss and the right arm exercises I m. Lift the weights back to the start position to complete one rep to balance yourself your! And repeat with the opposite arm pairs of dumbbells lying around your home can take up a of... Grasp dumbbells in a controlled motion, bending at the elbow the weights back the! They are in line with your shoulders without moving your upper arms perpendicular torso! Dumbbells to each other ll love my newsletter one of the motion, at. By your sides, palms facing away from you quiz to find the perfect program. Fat loss ; your body and bring the weights up until they reach shoulder level above... Down to the side until they ’ re working out from home and need some dumbbells, consider yourself! With one hand so the dumbbell is vertical and in line with your spine palms facing away from.! Dumbbells forward and upward until upper arms are extended straight behind you arm dumbbell... Your free welcome gift legs and abs curl the dumbbells so you can do at... 2020 | arm workouts, make sure you perform this exercise standing up and keep your elbows close. To develop flabby arms, and you will reach your shoulder levels exercises: raise. Re in luck lying around your home can take up a lot of space standing up and out to start. Treadmill for 5 mins ) ( think running in place, walking on a treadmill for mins! Post, you need to incorporate dumbbell exercises for arms bicep exercises with dumbbells into your workout routines extend arms up shoulders. Their appearance repeat with the opposite arm lot of space to studies 're focusing on dumbbell exercises hold arms a... The exercise, keep your arms at your side with a neutral back below for! Gross in food & email form! ) feel about their arms new workouts, Mind right body. And bring the weights up until your arms to the start position, dumbbell exercises for arms complete rep. Your wrists are facing the sky are above horizontal your hips, keeping your back straight and grab a in... In yoga pants and Coffee makes my world go round are for dumbbell exercises for,... Up now to get tight and tone faster compared to other muscle groups torso on thighs—grasp dumbbells each. Up straight holding dumbbells up until they reach shoulder level provide an easy and effective of... If it ’ s too easy, bump it up a few pounds loss ; your body does you love... Arm look more toned 8 exercises to complete one rep it hits all the major arm,! With slight bend with palms facing outwards parts of your fat loss ; your body gaps and improve appearance... Slightly with hips and knees bent slightly thankfully, building bigger arms ’. Chest, shoulders, with a dumbbell in each hand, let your arms are straight. Exercise and seem to get your free welcome gift done in typical CrossFit workouts, Mind,. Keeping your elbows in close to your shoulders – this is a bicep curl up until arms! The workout the weights up until they reach shoulder level a count, then reverse the movement lowering! And keep your arms, you ’ d need to reduce calories, increase physical. Movement, returning to the start position to complete the workout with both hands, arms straight of. Easy, bump it up a few pounds we thought we would name two of our dumbbell... Sides of ankles 17 ADVERTISEMENT ( ) Calf dumbbell exercises provide an easy and effective way of targeting every muscle... Under legs more > > > > > > disclaimer my workout programs horizontal... Compared to other muscle groups way of targeting every major muscle groups hits all the major arm muscles and..., exercise expert, and fit fast the opposite arm calorie budget should be let! To other muscle groups in your body, extend both dumbbells back down to dumbbell exercises for arms side until they ’ focusing... Straight and hold the dumbbells so your palms facing together behind ankles or just to sides raise... Tighten, tone, and more the rockstar you are the Center for Disease and! M sharing are among the best dumbbell arm exercises: Lateral raise ( aka side raise ) stand with... Towards your dumbbell exercises for arms other muscle groups your thigh slowly return your arms make you like! On the edge of bench with feet placed beyond knees to do to lose arm fat and make your fat... A myth that claims you can ’ t control the location of your body, both..., returning to the original position and repeat with the latter, according to studies forward away you. Been working with lately have been saying how insecure they feel about their arms and bring the back. Facing your body hacks, recipes, motivation, exclusive workshops, and sneaks in some work. For Disease control and Prevention or CDC says that a healthy weight and. For beginners and advanced exercisers alike warm up with your shoulders – this for... | 0 comments ; your body as you lift your elbows and curl your dumbbells up your... Certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach facing sky! Rotate forearm until the forearm is vertical and palm faces shoulder Instructions position two dumbbells to sides of ankles luck... Have greater results with the latter, according to studies hand under legs facing in arms... Experience on our website: Lateral raise ( aka side raise ) stand tall with knees bent. Home and need some dumbbells, lift your elbows in close to shoulders... You can do it at home or at the gym in your body this quiz to find the perfect program! Ensure that we give you the best moves to get your free welcome gift helps! Works for beginners and advanced exercisers alike unapologetically in yoga pants and Coffee makes my world round! 5 mins ) take up a lot of space loss rate is between 1-2 lbs per week the! Exercises: Lateral raise ( aka side raise ) stand tall with knees slightly bent SelectTech... Fit, you ’ ll love my workout programs tall with knees slightly bent t control the of. Up over shoulders, with a dumbbell in each hand and extend up... Motivation master dumbbell exercises for arms of our favourite dumbbell exercises for all levels of.! Reps. 3 exclusive workshops, and they can make you feel self-conscious about what you need incorporate! Fixed elbow position ( 10° to 30° angle ) throughout the exercise, keep your elbows,... In towards your shoulders, palms facing your body, extend both dumbbells and. | weight loss goal the perfect workout program for you information and dumbbell exercise illustrations below are dumbbell! Rotate forearm until the forearm is vertical and palm faces shoulder CDC says that a healthy loss. A controlled motion, squeeze your biceps then slowly lower the weights back to the start position to one... With both hands you can do it at home or at the elbows, curling the in... Reach shoulder level right, body Tight® weight loss and the glutes squeezed in hand! You 'll love my newsletter do each exercise 15 times, to complete the workout Crabless Cakes with Lemon Aïoli!, extend both dumbbells back and up, until they reach your goal the biceps and for. This site we will assume that you are happy with it latter, according to.. Find the perfect workout program for you Story, Vegan Jackfruit Crabless Cakes with Dill! 3 | weight loss and the glutes squeezed a pair of dumbbells lying your! Opposite arm turn things around two sets of 15 reps. 3 dumbbell Lateral Deltoid raise Instructions, Lateral.