Your triceps, located at the back of your upper arm, help straighten your elbow and stabilize your shoulder joint. While your bodyweight is one hell of an exercise tool, there are some upper-body muscles that are best challenged with external resistance, like dumbbells. This exercise is great for developing balanced strength and mass through the left and right sides of your chest. Either way, this dumbbell workout makes a great go-to on upper-body days. Bend elbows slightly and maintain throughout the exercise. Exert tension on your chest during pull-over. It's easy with these expert-approved, high-intensity moves. Lower the dumbbells slowly in an arc shape behind your head. It can be done seated or standing. Workout 4 your shoulders. Pause, then slowly lower the weight to the starting position. Hold the dumbbells with your palms up. This exercise works your shoulder muscles, chest muscles, and your biceps. Stand with your feet about hip-width apart. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms. Use a heavier weight and do fewer reps of each exercise, slowly progressing to more weight when you no longer feel challenged. Next, keep your right arm straight, lower the left dumbbell to your chest, and press it back up; repeat. Try to do three rounds of the exercises for a complete arms, back, and chest workout. Targets the trapezius, deltoids, rhomboids, and biceps. According to a small 2014 study of people ages 18 to 24, the concentration curl is the most effective exercise for isolating and strengthening your biceps. Lie on the floor or on a bench, with your feet flat on the floor. The rule is, generally, for building strength, to choose weights that you can do 6-8 solid reps with. It can also reduce your risk of injury, improve your posture, protect your bones, and stabilize your joints. Extend your arms straight up and over your chest again, pressing back up … Fortunately, toning and strengthening your arms doesn’t require much. It works a host of bicep and tricep muscles. Complete the rep by lowering the weights back to their starting position. Using workout 3 your legs and abs. Stretch your arms to a straight position and lift the dumbbells straight till the chest level, while pressing your shoulder blades together as much as you can. Then, rotate the weights so your palms are facing in toward your body and bring them back to the starting position. Your elbows should go past your back as you bring the weight toward your chest. Raise the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause. A palms-down wrist curl works the extensor muscles on the top of your forearm. In gifs 1-5, Denis is wearing an Outdoor Voice Athena Crop Top, $45,; GapFit leggings, similar styles at; and APL Techloom Pro sneakers, $140, Rest for a day or two in between your arm-strengthening workouts to allow your muscles to recover. Work your biceps, triceps, back, and shoulders with these simple moves. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Without moving your upper arms, straighten your elbows and extend the weights directly overhead. Let’s start with the chest exercises. Use a weight that allows you to do each of these exercises with the correct form while still holding tension in the muscles you’re focusing on. Doing more strenuous or vigorous types of exercise can boost your overall health and fitness in many ways. This is the starting position. Sit or stand with your back straight. Let’s take a closer look at the dumbbell exercises that work best for strengthening and toning your forearms, biceps, triceps, and shoulders. Pause here for a second. Hold a dumbbell in each hand and extend your arms straight up toward the ceiling at chest level. To do this exercise: Follow the same directions as above, except with your palms facing down instead of up. Slowly bend your elbows to … Once 15 reps of a particular exercise become easy, move up to a heavier weight. Don’t sway, lean forward, or arch your back as you bring them up. Want to work on muscular endurance? Slowly lower your hands back to starting position. Pause for a second, and then slowly lower the weights back down behind your head. With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. To prevent injury, be sure to use proper form and avoid using a weight that’s too heavy. Since the exercises are so straightforward, this dumbbell arm, chest, and back workout is also really easy to adjust to best meet your fitness needs and goals. Makeup: Risako Matsushita. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Rotate the weights so your palms are facing in toward either side of your face, and then press the dumbbells overhead to touch, straightening your elbows completely. A chest press is also known as a bench press. Are there benefits? Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Next, keeping that same bend in your elbows, raise your arms out to the sides until they are in line with your shoulders. Many more complex exercises are based off these basic movement patterns, so mastering them will help you build a strong foundation so that you can tackle more unique and involved workouts later. Inhale, and position the dumbbells a little wider than your chest. This exercise is done the same way as palms-up curls. With workout 2 your arms are targeted (biceps and triceps). Ad Choices, An Easy and Effective Dumbbell Arm, Back, and Chest Workout. 2. Let's look at running tips for when it's wet out. It can increase your muscle strength, muscle tone, and lean muscle mass. Keep your back flat and make sure the elbows are pointed in and upward. Your forearm muscles are used for many everyday activities, like opening jars, lifting things, or carrying groceries. Healthline Media does not provide medical advice, diagnosis, or treatment. There is no right or wrong way to pair muscle groups for a strength workout, but some pairings make a bit more sense. Lying flat on bench, hold dumbbells directly above chest. All rights reserved. To make this exercise effective, concentrate on squeezing your hands, rotating your arms inwards, and feeling the contraction of your pecs. Strong, toned arms do more than just look good and boost your confidence. This is the starting position. Targets the latissimus dorsi, rhomboids, deltoids, trapezius, and biceps. Open arms to sides. Demoing the moves below is Rachel Denis, a powerlifter who competes with USA Powerlifting and holds multiple New York state powerlifting records. An overhead extension requires only one dumbbell at a time. Step 1: Lie back on a flat exercise bench holding two heavy dumbbells on your chest, palms facing one another. Hold one dumbbell with both hands around the handle. Single Arm Floor Press. Our workout includes two isolation lifts for chest and two specifically for arms to give you a well-rounded upper body. Hold a weight in each hand with your arms resting along the front of your legs, palms facing in. This is the starting position. Rest your forearms on your thighs and let your hands hover just beyond the edge of your knees. Flat Chest Flies. All rights reserved. You can challenge your shoulders with pretty much any plank move. A lateral raise works your shoulder muscles as well as your triceps. This is the starting position. Pause, then lower the dumbbells to the starting position. A regular arm workout using just a simple set of dumbbells can get you the results you want.

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