Standing Biceps Curls with Dumbbells
Position yourself so that your feet are shoulder-width apart, and knees slightly bent. Alternatively, you could sit in an upright position. Grab hold of each dumbbell with an underhand grip, so that your palms face forward. Assume your position with your arms hanging down by your sides. Now, flex at the elbows, and curl the dumbbells up to approximately shoulder level, such that your palms face you. Ensure that while you do this, your elbows remain close to your sides. It is important not to allow them to move forward. Most people do this exercise, one arm at a time.
Hammer Curls with Dumbbells
This exercise requires you to assume the same position. This time, hold the dumbbells with your palms facing each other, and your arms hanging down at your sides. Once again flex, at the elbows and curl the dumbbells up to approximately shoulder level. Keep your elbows firmly at your side, and try your best not to move them. This too may be done, one arm at a time.
Lying Triceps Extension with Dumbbells
To get into position, sit in an upright position on a flat bench, and balance the dumbbells on corresponding thighs. Then, carefully lie back, and bring the dumbbells to your chest with your palms facing each other. Now, push up till your arms are completely straight, and the dumbbells are directly over your shoulders. Now, lower the dumbbells towards your forehead by bending your elbows, so that your arm now forms a 90Â°. Keep your upper arms steady, and let the elbows point in forward direction.
Triceps Kickback with Dumbbells
Stand facing the bench, and place your right knee and right hand on the bench. Your back should be flat and parallel to the bench. Grab hold of a dumbbell with your left hand, and raise your arm up, so that the upper arm is parallel to the floor, and the lower arm is hanging straight down towards the floor, with your palm facing in. Now, raise the dumbbell straight back until your arm is almost straight. However, be careful not to lock your elbow. Bring the dumbbell back down, keeping your upper arm parallel to the floor. Ensure that the movement is in your elbow, not your shoulder. When you’ve completed your left arm workout, invert your position and do the same movements with your right arm.
While performing these exercises, it is important to keep one’s back and head straight throughout the routine. Shoulders too, need to be stabilized, which may be done by squeezing shoulder blades together. These exercises provide good overall arm workouts. While performing any workout, it is as important to choose the correct exercises, as it is to use the correct technique.