POPSUGAR UK

Want Strong, Chiseled Arms? Here Are 11 Dumbbell Exercises Trainers Want You to Do

21/12/2021 - 12:10 PM

If you really want to strengthen your arms, grab a pair dumbbells and prepare to feel the burn. When done consistently (at least twice a week [1]), strength training with dumbbells can help you build muscle [2] from your shoulders and back to your triceps and biceps. So what exercises do trainers like the most? Well, we asked and they answered, sharing 11 can't-miss moves that'll help you sculpt your arms.

We don't recommend doing all these moves in one workout (your arms will not thank you for that!). Instead, sprinkle a few throughout your weekly routine to really work your upper body. You'll need two dumbbells, so feel free to start with whatever size you need; you may want to start with three- or five-pounders and work your way up. (Here's a guide for choosing the right weight [3].) Then keep reading for the dumbbell arm moves that'll get your muscles shaking!

Overhead Triceps Extensions

"This is an excellent dumbbell exercise to isolate the triceps," said Caley Crawford, NASM-certified personal trainer and director of education for Row House [5]. Overhead triceps extensions, she said, "allow for a solid range of motion which really challenges the totality of your triceps". (P.S.: you can do them standing or seated.)

Bicep Curl and Overhead Press

This efficient move works both your biceps and shoulders, and is a combo of two classic and effective arm exercises you probably already know. It gives you "the most bang for your buck," said Roger Montenegro, NSCA-CSCS of Made Possible Personal Training [6].

Lateral Arm Raise

Lateral arm raises work your lateral deltoid (the muscle on top of your shoulder), said Sherika Holmes [7], NASM-certified personal trainer and owner of Sherika Fitness, helping you strengthen and build muscle in your upper arms.

Plank Dumbbell Row

This exercise targets the triceps, but it can also help you build mid- and upper-back strength and stability, said Khaleah London [8], certified Pilates instructor and lead instructor for Equinox and Variis [9]. "While the exercise targets the triceps, you get the added benefit of working and strengthening almost every other major muscle group in your body," she told POPSUGAR.

Dumbbell Bench Press

"Not only is this exercise good for building up your chest, but it also recruits the muscles of your arms and shoulders," Crawford said. She described the bench press as a dynamic move that works your muscles together, helping you build strength and coordination all through your upper body.

Triceps Kickback

"This is one of my favourite movements for isolating the triceps," said ACE-certified personal trainer Tami Smith, who owns Fit Healthy Momma [10]. "I recommend these often because the triceps play an integral role in so many of our movements, both in daily life and our workouts. "

Hammer Curls

"Hammer curls are a super simple, yet effective move to work your outer, inner, and lower biceps," said John Fawkes, NSCA-Certified personal trainer, thanks to the unique positioning of your wrists.

Alternating Dumbbell Punch

"Dumbbell punches are no joke," Fawkes said, adding that they're great for working your upper arms and shoulders. One note: make sure to use very light dumbbells for this move, no more than five pounds, Fawkes said. Anything heavier risks straining your arms and shoulders and messing with your jab form, "which requires near total-body balance as you rotate your body and lean into the punch."

Overhead Shoulder Press

The overhead shoulder press "works all three parts of the shoulder: the anterior, medial, and posterior deltoid", ACE-certified trainer Lacey Stone said. Your shoulders are a great area to focus on if you want that strong, sculpted look in your arms, Stone added. "When worked regularly the shoulder muscle defines the whole arm, and it's one of the quickest places to visibly see change."

Single-Arm Overhead Shoulder Press

Similar to the traditional overhead shoulder press, this one-arm variation lets you focus on one side at a time. Holmes loves it "because it's multifunctional," she said. "Not only does it increase strength in your shoulders, but it also increases core strength," especially your anterior core (aka the six pack muscles in the front of your body) and your obliques along your sides.

Single-Arm Row

This is move, recommended by Montenegro, is a great one for your upper body and the muscles that help stabilise your back.


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