If you are looking to shape and tone your arms, it's crucial to add resistance training to your workout routine. Dumbbells are a low-cost option to up the ante, and they're super convenient, as they can be used anywhere — at home, at the gym or even outdoors.
Training your arms regularly with dumbbells will also help you navigate everyday tasks, like carrying your groceries or lifting a heavy suitcase. Plus, as you work toward your goal of sculpted arms, you just might find your confidence improves, too.
Move 1: Standing Dumbbell Curl
- Stand with your back straight and your feet shoulder-width apart, holding the dumbbells by your sides, palms facing inward.
- 慢慢卷曲哑铃，同时保持肘部在整个运动中牢牢塞进你的侧面。
- Finish at the top of the movement with your palms facing you.
- Hold for a count of one before slowly lowering the dumbbells back down to the start position.
Move 2: Standing Hammer Curl
- Stand with your back straight and your feet shoulder-width apart, holding the dumbbells by your sides, palms facing inward.
- Slowly raise the dumbbells toward your shoulders, keeping your palms facing inward and your elbows firmly tucked into your sides throughout the movement.
- 尽可能靠近哑铃在运动顶部完成，尽可能靠近肩部。
- Hold for a count of one before slowly lowering the dumbbells back down to the start position.
Tip
如果您愿意，您可以在椅子上执行上面的二头肌哑铃练习。
Move 3: Seated Dumbbell Concentration Curl
- Sit at the edge of a sturdy chair with your legs wide and your feet turned slightly outward.
- Rest your elbow on the inside of your thigh while holding a dumbbell close to your chin.
- While keeping your upper arm firmly against your thigh, slowly extend your arm with the dumbbell toward the ground. Keep the elbow slightly bent.
- Hold for a count of one before lifting the dumbbell back to starting position. Keep your upper body and shoulder still throughout the movement.
- Complete 12 repetitions on one arm, then repeat with the other arm.
Move 4: Seated Two-Arm Dumbbell Overhead Extension
- Sit in a chair with your back straight and your feet flat on the floor in front of you hip-width apart.
- Hold one dumbbell above your head with both hands clasped together at one end.
- 慢慢地降低头部后面的哑铃，直到你的前臂平行于地面或在下面。
- Hold for a count of one before extending your arms back overhead.
移动5：坐着一臂哑铃架空延伸
- Sit in a chair with your back straight and your feet flat on the floor in front of you hip-width apart.
- 用一只手握住哑铃，手臂在头顶上延伸，手掌朝前。
- 慢慢降低dumbbell as far as you can behind your head.
- Hold for a count of one before raising the dumbbell back overhead.
- Complete 12 repetitions on one arm, then repeat with the other arm.
Tip
在整个运动中直截了当。不要向前倾斜。
Move 6: Chair Dumbbell Triceps Kickback
- 弯曲膝盖并将其放在椅子上，然后将左手放在椅子上进行平衡。确保背部和头部平行于地板。
- Hold a dumbbell in your right hand. Your upper arm should be pressed firmly to your side and bent, with the dumbbell as close as you can bring it toward your shoulder.
- Slowly extend your arm back to your hip until your arm is parallel to the ground.
- Hold for a count of one before bringing the dumbbell back to starting position.
- Complete 12 repetitions on one arm, then repeat with the other arm.
Tip
Do not round or arch your back or flare your elbow away from your body while performing this exercise.
If nailing good form feels challenging, try performing it in front of a mirror without any weight before trying it again with a dumbbell.
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