Arms
Exercises & tutorials
Click on any of the below training exercises to find out more.
Dumbbell Bicep Curl
- Stand with a dumbbell in each hand, palms facing forward.
- Curl the dumbbells toward your shoulders, keeping your elbows close to your body.
- Lower the dumbbells back to the starting position.
Alternating Dumbbell Hammer Curl
- Hold a dumbbell in each hand, palms facing your body.
- Curl one dumbbell toward your shoulder while keeping the other arm extended.
- Alternate between arms, creating a hammering motion.
Incline Dumbbell Curl
- Sit on an incline bench with a dumbbell in each hand, arms hanging straight down.
- Curl the dumbbells upward, focusing on the biceps contraction.
- Lower the dumbbells back to the starting position.
Dumbbell Tricep Kickbacks
- Bend forward at the hips, holding a dumbbell in each hand.
- Extend your arms back, keeping your upper arms stationary.
- Squeeze your triceps at the top of the movement.
Dumbbell Overhead Tricep Extension
- Sit or stand with a dumbbell in both hands.
- Raise the dumbbell overhead, keeping your upper arms close to your ears.
- Lower the dumbbell behind your head, then extend your arms back up.
Dumbbell Tricep Dips
- Sit on the edge of a bench or chair with your hands gripping the sides.
- Slide your hips off the bench and lower your body, bending your elbows.
- Push yourself back up to the starting position.
Dumbbell Wrist Curls
- Sit on a bench with a dumbbell in each hand, palms facing up, and wrists resting on
your knees. - Allow the wrists to extend fully, then flex them by curling the dumbbells towards you.
- Lower the dumbbells back down, feeling the stretch in your forearms.