Lower to the original position and repeat with the opposite arm. Sit up straight and grab a dumbbell with both hands. Lift the weights up until they reach shoulder level. Your email address will not be published. Bend over slightly with your arms bent, with a neutral spine. Curl one arm with dumbbell until they reach your shoulder levels. Turn your arms so your palms face forward. Bend your arms, at the elbows, curling the weights in towards your shoulders. Lower the weights back to the start position, to complete one rep. Return and repeat. Bend your elbows and curl the dumbbells close to your shoulders without moving your upper arms. But take a break if you need one. Because as a group, these 9 dumbbell exercises provide a full body workout that can effectively increase your strength, build lean muscle, and reduce your body fat. Position upper arm parallel to the floor. Stand holding dumbbells. amzn_assoc_title = "Dumbbells"; Best Dumbbell Arm Exercises 15 Best Dumbbell Exercises For Strong, Chiseled Arms. Raise dumbbells forward and upward until upper arms are above horizontal. This is your start position. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. Grasp dumbbells in front of thighs with elbows slightly bent. Too hard? But hey, since you’re here I’ll show you how to get rapid results… even if you love food and have a love/hate relationship with exercise like me. No matter how many arm exercises you’re doing, you’re not going to get rid of flabby arms unless you decrease your weight. Raise it above your head so it's vertical and in line with your spine. ... How Lean forward from your hips, keeping your back straight and arm bent holding a dumbbell. Keep your elbows and wrists close to your sides. amzn_assoc_search_bar = "true"; I makeover metabolisms to get people happy, healthy, and fit fast. Please see our. Raise the dumbbell above your head until your arms are fully extended. Lots of ladies I've been working with lately have been saying how insecure they feel about their arms. Bend over and rest torso on thighs—grasp dumbbells with each hand under legs. Arms are one of the easiest body parts to exercise and seem to get tight and tone faster compared to other muscle groups. Do 3 full sets of all 8 exercises to complete the workout. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep. This is your start position. This is your start position. If weight gain caused you to develop flabby arms, you’d need to lose weight to turn things around. Stand with a dumbbell in each hand. (That's gross in food & email form!). I live unapologetically in yoga pants and coffee makes my world go round. Position two dumbbells to sides, palms facing in, arms straight. Sign up now to get your free welcome gift. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep. Did you feel the burn? Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders (make sure your palms are facing the floor). Required fields are marked *. Position dumbbells in front of upper legs with elbows straight or slightly bent. How She Lost 100 lbs Part 3 | Weight Loss Success Story, Vegan Jackfruit Crabless Cakes with Lemon Dill Aïoli. dumbbell arm exercises – overhead press The overhead dumbbell press’ main focus is on the shoulders, yet the exercise will also have an impact on your arms. Pin this workout to Pinterest so you can do it whenever you want. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. With elbows to sides, raise one dumbbell and rotate forearm until the forearm is vertical and palm faces shoulder. Inhale and slowly lower the weight back down to the start position to complete one rep. With elbows to sides, raise one dumbbell and rotate forearm until the forearm is vertical and palm faces shoulder. Show your arms some love with this 15-minute dumbbell arm workout. If you’re working out from home and need some dumbbells, consider getting yourself a pair of Bowflex SelectTech 552 Adjustable Dumbbells. With your arms at your sides, have your palms facing forward away from your body. Stand holding dumbbells. The Center for Disease Control and Prevention or CDC says that a healthy weight loss rate is between 1-2 lbs per week. Stand up straight holding dumbbells up and out to the side at shoulder height. This is your start position. Plus, having multiple pairs of dumbbells lying around your home can take up a lot of space. amzn_assoc_tracking_id = "dprice1990-20"; DUMBBELL ARM EXERCISES – OVERHEAD TRICEPS EXTENSION. The first 5 exercises on that list I showed you above are all compound exercises: There are many variations of dumbbell exercises for your arms, but they are all remarkably similar to each other. Want bigger biceps that visibly pop under your sleeves? Lots of ladies I’ve been working with lately have been saying how insecure they feel about their arms. Hammer Curls. The Best Dumbbell Exercises For All Levels Of Gym-Goer. As you raise a dumbbell, slightly rotate the wrist so your palm is facing your body. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. The following two tabs change content below. Dumbbell Front Deltoid Raise Instructions, Dumbbell Lateral Deltoid Raise Instructions. Then slowly lower the weight back down to the start position to complete one rep. Bowflex SelectTech 552 Adjustable Dumbbells. amzn_assoc_default_category = "All"; Continue with the opposite arm. Intermittent Fasting Coffee Creamer: What Is Best For Intermittent Fasting? Bicep Curls with Overhead Press. amzn_assoc_search_bar_position = "bottom"; Your email address will not be published. Flabby arms are not fun to have! If I only worked out when I felt like it, I never would… because laughing is my favorite way to burn calories, ya feel me? It hits all the major arm muscles, and sneaks in some cardio work too! If it’s too easy, bump it up a few pounds. February 3, 2020 by Jenny Sugar. Bend your arms at a 90-degree angle so your knuckles are facing the sky. PS. Try to jump from exercise to exercise without taking a break…  This helps keep your heart rate up so you’ll burn more fat. Grab it on one end with one hand so the dumbbell is vertical and in line with your spine. 20 minutes, burns fat, tones arms, and helps make you feel like the rockstar you are. If your arms feel more flabby than fit, you're in luck! Keep your arms straight and hold the dumbbells horizontally across your thigh. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. This workout routine uses dumbbells so you can do it at home or at the gym. Thankfully, building bigger arms isn’t challenging. With control, bend arms … Compound exercises are the key. Before I dive into how you can get rid of flabby arms, It’s important to talk about what causes them in the first place. Feel free to skip ahead to the exercises if weight gain isn’t the issue! Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other. Make sure to squeeze the biceps while curling. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts. And I don't to spam. Depending on your body, you may lose fat in other parts of your body before you lose it in your arms, but don’t let that discourage you! Choose a weight that’s heavy enough so you ‘feel the burn’ by the 15th rep.  5 pounds is a good place to start. Do each exercise 15 times, to complete one round – or set. If you continue to use this site we will assume that you are happy with it. Stand with your feet shoulder-width apart. Inhale and reverse the movement, returning to the start position, to complete one rep. Try 3 pounders until you get stronger. Exhale and pull the weight upward to shoulder height. Arm strength involves many factors and muscle groups, not just your biceps and triceps, but grip and forearm strength as well, together with mobile shoulders. Best dumbbell exercises for seniors. February 3, 2020 by Jenny Sugar. The Ultimate Home Workout Plan. Today we're focusing on dumbbell exercises for arms that tighten, tone, and boost strength. Lower and repeat. dumbbell arm exercises – overhead press The overhead dumbbell press’ main focus is on the shoulders, yet the exercise will also have an impact on your arms. Holding dumbbell in one hand at side, place other hand on top of bench for support. Repeat this for two sets of 15 reps. 3. We use cookies to ensure that we give you the best experience on our website. by Christina Carlyle | Oct 15, 2020 | Arm Workouts, Workouts for Women | 0 comments. Pause and then slowly return your arms to the start position to complete one rep. Click here to see the Simple Steps to start getting Results for free, Get free VIP-only Resources that make it easy to Burn Fat & Feel Fabulous, Click here to Start your Free Metabolic Analysis & training, Click Here to Burn Fat and Tone up with Quick and Easy Workouts made for Busy Women, Find the perfect Nutrition or Workout Program that's perfect for you. Today we’re focusing on dumbbell exercises for arms that tighten, tone, and boost strength. Dumbbell Biceps Curl Instructions Position two dumbbells to sides, palms facing in, arms straight. Exhale and curl your dumbbells up until your wrists are facing your shoulders. However, if you’re doing what you need to do to lose weight, your arm fat will eventually reduce. Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. Grasp dumbbell. If you liked this workout, you’ll love my workout programs. This is your start position. Spot reduction is a myth that claims you can lose fat in certain parts of your body by exercising specific muscles. Total Transformation Meal Plan & Workouts, Mind Right, Body Tight® Weight Loss Workouts. Maintain elbows height above wrists by raising the “pinkie finger” side up. Hold a dumbbell in each hand and extend your arms straight up toward the ceiling at chest level. Stand with your dumbbells in front of you with your palms facing your body. Each dumbbell adjusts from 5 to 52.5 pounds, which is awesome because you won’t need to keep buying new dumbbells whenever your strength increases. When put all together they make a quick, fat-burning arm workout that works for beginners and advanced exercisers alike. You can’t control the location of your fat loss; your body does. This article focuses on flabby arms caused by weight gain, but the strength training exercises covered are also helpful for those that developed loose skin due to extreme weight loss and aging. Deonte is a Health and Wellness coach and blogger who's mission is to help the world become a healthier place, one person at a time. Strength training will help increase arm muscle mass, helping you fill in the gaps and improve their appearance. Best Dumbbell Arm Exercises 15 Best Dumbbell Exercises For Strong, Chiseled Arms. 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