Dumbbells are one of the most versatile, transportable and easily accessible items in any gym or home user’s collection of kit.
Although they range in price and size, a dumbbell is optimally utilised when you vary how you use them. The traditional curling and pressing motions are good. However, they usually become boring and people run out of ideas or ways to use them which makes them feel that they need to purchase larger weights or different equipment but this is quite often not the case. Just a little inspiration can open your exercise scope up to hundreds of alternatives that create a greater challenge, leading to a stronger and more well-defined body.
In this article, we look at some arm exercises. The below explains the exercise and a single set. If you want to try this workout, try a 45-second rest after each set and perform each one, three times before moving on. You should find that your muscles are burning by the last set and you may even find it challenging to finish. This is good news! It gives you something to work towards. If not, extend the repetitions by 20%, reduce the rest time to 30 seconds or increase the weight as a last resort.
Exercise 1: Overhead alternating press
Starting position
- Raise both dumbbells overhead (arms extended)
Exercise/movement
- Lower one dumbbell to the shoulder whilst keeping the other in an extended position. Rise the dumbbell again to the starting position. Alternate arms
Considerations
- Avoid leaning back and concentrate on keeping the top arm straight. Brace your core muscles. Control the movement throughout
Programming
- Aim to perform 10 repetitions per arm (20 in total)
Benefits and target area
This is predominantly a shoulder exercise (Deltoid muscles) although your entire arm will be used to stabilise the movement. Holding the weights overhead prevent the arms from being in a rested position at any time during the entire exercise.
Exercise 2: 21’s bicep matrix
Starting position
- Standing or kneeling (you may prefer to kneel because it prevents leaning back when it gets tough) holding the dumbbell by your side
Exercise/movement
- Perform 7 repetitions of a bicep curl but only raise your arm from the starting (extended arm) position to halfway up (90 degrees)
- Then (without resting) raise the dumbbell all the way to the top (fully flexed position) and perform 7, top to halfway lowering
- Finally (without resting) perform 7 full-range top to bottom bicep curls
Considerations
- Leaning back can negatively impact the lower back and allow for momentum to assist the movement. This will mean your muscles aren’t engaged properly. Keep the body upright or try kneeling/seated alternatives if you’re having trouble keeping good form
Programming
- 21 repetitions in total without stopping = 1 set
Benefits and target area
This movement targets the front, upper arm. This exercise system will exhaust your arms. It’s a great way of training the body using lower weights, especially as the muscle starts to fatigue and your ability to control and stabilise kicks in. This style of training helps replicate the kinds of changes in movement your muscles and joints do in daily life.
Exercise 3: 1 & ¼ rep tricep kickback
Starting position
Pick one:
- Standing and bent over from the waist
- Kneeling with one hand on the floor
- One hand and knee up on a bench (as if on all fours). You will then use the opposite arm for that set
Then:
- Grip the dumbell and pull it away from the ground until your elbow is at 90 degrees (as you would for a bent over row)
Exercise/movement
- A tricep kickback is an extension of the arm backwards. The difference here is not the exercise itself, but the way that each repetition is performed. After each extension of the arm, lower the weight towards the ground a small distance, pause, extend again then return to the starting position. This would be 1 repetition
Programming
- 12-15 repetitions per arm would be suitable. Perform all repetitions on a single-arm before changing
Benefits and target area
Often when lifting weights, common mistakes include not working the target muscle to its maximum potential, resting throughout the exercise or not performing the exercise for long enough. The extra part at the end of each repetition encourages control and a greater contraction through the muscle. Therefore, creating higher tension and load within the muscle. This will increase the beenfits you get from your workout and reduce the chances of performing the exercise incorrectly. This movement targets the back, whole upper arm and of course, specifically your triceps.
If you have any questions about these exercises don’t hesitate to speak to a member of staff in the club.
Don’t forget to subscribe to our blog to be the first to hear about new articles. You can also follow us on Instagram or Facebook for regular updates and exercise inspiration.
