I was in the gym a couple of days ago and for the first time I noticed just how many big machines there are just for the biceps. This is obviously a response by the fitness industry to demand. Every guy these days wants 20″ guns and will use any new fancy machine that comes out to get them.
Which is a great shame because the best piece of equipment for arm workouts is the dumbbell.
Why Are Dumbbell Arm Workouts that Great?
Dumbbells are the better option for a huge number of reasons, the first is that they are free weights meaning the versatility you can receive from your workout as a result of using them is second to none, instead of using a machine where you perform the same movement back and forth the dumbbell exercises given below will work a much greater area of your arms which will therefore provide you with more evenly defined and more functional arm muscles.
Dumbbells are also a hell of a lot cheaper and infinitely more portable than all the other machines in gyms meaning you can take your exercise on the road with you, or have a good workout at home and save yourself that gym membership!
Dumbbell Bicep Workouts
You will notice with bicep workouts that all the exercises are called curls! Pretty much if you see curl in an exercise you can bet your either going to be working your biceps or your legs. Just remember not to overdo it with the biceps bear in mind to hit your triceps as well!
Dumbbell Curls
Pretty much the staple dumbbell bicep workout, whenever you picture bicep exercising with a dumbbell you most likely picture this exercise.
For this exercise you will be holding the dumbbell with your palm facing your side, you will then bring the dumbbell up towards your chest while turning the dumbbell so at the top of the movement your palm is facing your chest.
This exercise can be done alternating; meaning you perform a rep with your left then a rep with your right, you can perform it bilaterally; meaning you do left and right at the same time or you can perform it unilaterally; meaning you are only training one arm.
Not quite a workout at home exercise as you will require a preacher bench, something that no home gym actually requires! However for those of you with gym memberships here is an exercise you can add to your dumbbell workouts
Hammer Curls
This exercise is very similar to the previously mentioned dumbbell curls except as the above image highlights instead of turning your palms inward to face your chest you are just going to keep your arms in the same position and perform an up and down movement with the dumbbells.
For some reason I always have difficulty explaining just how to do the concentration curl. So instead of me trying here is a good video explaining:
Even though that guy doesn’t appear to be in the best of shape he has still got the technique down right.
Dumbbell Tricep Workouts
Overlook your triceps at your peril. Having big biceps without doing proper training on your triceps will not give you the look you are looking for, so make sure you use a few of the following dumbbell tricep workouts in your training
Overhead Extensions
Sitting up on a flat bench grip the dumbbell just below the top plates and place it just behind your head.
Now extend the dumbbell directly above your head until your arms are fully straight.
Slowly lower the dumbbells back until you feel a complete stretch in your triceps, then repeat for the number of reps.
Overhead Presses
Overhead presses are a good way to work the shoulders and the triceps at the same time.
Kickbacks
Good Technique Tips:
Keep your elbow as high as you can during the movement
DO NOT move your elbow, move the dumbbell instead
Dumbbell Arm Workout
If you are looking for a good arm workout for big arm muscles then I have written a simple superset workout for that.
However if you are in need of a all over workout program to develop lean muscle without looking too much like a meathead let me suggest you take a look at the Visual Impact course. Rusty Moore (the author) has devised a program that will allow you to have a ripped ‘hollywood’ look without getting bulky from muscle building. Check it out for yourself here
So what about you? What exercises do you use to build your arms? If you have any good tips for a good arm workout please share them in the comment section below!
Tags: arm exercises, arm workouts, concentration curls, dumbbell arm exercises, dumbbell arm workouts, dumbbell curls, dumbbell exercises, Dumbbell Workouts, hammer curls, overhead extensions, overhead presses, preacher curls, tricep kickbacks
Leave A Reply (2 comments So Far)
John
My dumbbell arm exercises are pretty limited actually, I prefer to just work them out while I am training other body parts
Dave - Not Your Average Fitness Tips
I always choose free weights over machines…dumbbells or barbells. You’ve listed quite a few good exercises here. However, I’d say most bicep workouts are somewhat overrated. The biceps get worked during a lot of different exercises. However, because they’re a beach muscle, people tend to put a lot of extra time into them. 1-2 of the exercises you listed above for biceps are more than enough. Because of the focus on biceps, triceps seem to get the shaft. Thanks for highlighting some exercises to work what is generally an underworked muscle.