If you are looking to achieve good shape with your arms – Dumbbell rows and curls are an amazing way to target your arms, especially if you’re tired of the same old biceps curl.
Everyone is aware of a minimum of one dumbbell exercise – curls – however, there’s most additional you’ll be able to do with them, whether or not you’ve got a try of adjustable dumbbells reception or a well-stocked rack of dumbbells in a very athletic facility.
With each dumbbell workout, you’ll be able to target any piece and build muscle, along with string a series of movements into pulse-raising exercises to burn calories and burn fat, or work on your muscular endurance with high-rep sets.
Benefits of Dumbbell Training
Some of the essential benefits of dumbbell training are:
- Working out with dumbbells requires an incredible amount of stabilisation, allowing you to activate more muscle fibres and increase muscle activity during workouts.
- Dumbbell exercises tend to be easier on your joints, with the freedom of movement they provide, you’re able to fine-tune the position of the weights and avoid joint strain.
- They seldom require additional equipment, unlike barbell exercises; you’ll rarely need accessories like benches or power racks to complete your workout.
Key things to remember when doing curls
When it comes to doing dumbbell curls there are important things to remember, especially when it getting the perfect shape and tone:
- Always start with a lightweight.
- Keep your back straight, elbows close to your body, and don’t swing the weight up.
- Don’t lean forward or backwards as you lift the weight; keep yourself in a straight line from head to heels.
- Don’t lock your arms at the top of the movement; keep them bent at 90 degrees (a good measure is when you can see the veins on each bicep).
Train your spot areas effectively with Dumbbells alone
You can do bicep curls with dumbbells, tricep extensions with dumbbells, chest presses with dumbbells, and shoulder presses with dumbbells.
These are great workouts for your arms because they allow you to work out each muscle group in isolation.
What this means is that you aren’t doing an exercise that requires you to use multiple muscles at once (like a bench press) which makes the whole process much easier on your joints!
Even if your goal is to do 10 repetitions per exercise, make sure you can do them correctly. If you find yourself struggling to maintain the form, feel free to do fewer repetitions or reduce the weight.
To do these exercises correctly it is essential that you make sure that:
- Your elbows are tucked into your sides when doing bicep curls so as not to strain them.
- For the triceps extensions hold the weight behind your head instead of overhead where it’s easy for shoulders to roll forward causing injury rather than working the correct muscles as intended
Here are some easy dumbbell workout routines that will tone and shape those muscles while giving you a great overall workout:
Dumbbell Bicep Curl
One of the most effective biceps-strengthening exercises for building arms. For this workout, you need to lift each weight independently during standing dumbbell curls, which helps to ensure that both of your bicep muscles receive roughly equal work.
Dumbbell Row
A workout that puts a special emphasis on your back muscles, notably the latissimus dorsi, posterior deltoids, trapezius, and rhomboids – doing this workout helps strengthen your back.
Dumbbell Row & Tricep Extension
This exercise is ideal for your triceps (back of the upper arm) along with helping increase arm strength and build muscle in your arms.
Dumbbell Press
Just like all row exercises, the dumbbell row combined with a chest press exercise targets your back muscles with more emphasis on your Latissimus dorsi (lats) – key back muscles.
Grab your dumbbells for tone
You don’t need to be a gym rat or use fancy equipment to get a great dumbbell workout in. Using simple dumbbells is enough to build muscle, burn fat, and get toned.
You can do these exercises at home or even at work if you have some space and privacy. So grab your dumbbells now!
