When you are working out to have a toned body, you should know that there are tremendous exercises that are supposed to be followed to achieve your fitness goals. Many times people have queries about parts of the body, which they feel are unaffected by their workouts. Before starting with your workout regimen, it is important to know that there are specific exercises for every part of your body. There is a separate set for abs, legs, chest, arms and etc.
Usually, the concern is about the arms as many workout regimens don’t include exercise for arms. If you are one of the concerned, don’t worry as we have got you covered. Here are the best dumbbell exercises that you can do at home or gym and have toned arms. As dumbbells are truly effective when you want to isolate specific muscle group in the arms, read on to find out the amazing and effective exercises we have rounded up for you.
Overhead Triceps Extensions
Just like other parts of the body, arms are also divided into classifications. You have to work on every cut of your arm to get it into the perfect shape. To have those perfect biceps and triceps, you have to follow a specific set of exercises. First exercise you should do to have toned arms is the overhead triceps extension. This particular exercise will target the backs of the arms. Start the exercise by standing with your feet hip distance apart.
After maintaining the posture, hold the dumbbell – go for the heavier weight. While holding weights in both hands, bend your elbows behind your head. Slowly straighten your arm, raising the dumbbell in the air and after few seconds slowly move the arm to the previous position. This whole process counts as one rep and it is advised to complete two to three sets of 10 to 12 reps of this particular exercise to see effective results.
Sumo Squat with Bicep Curls
The Sumo Squat with Bicep Curls is good for your middle arm and lower body as both the areas of the body are involved while you are doing this exercise. To begin with, hold the dumbbells in your hands while keeping your arms straight and your palms facing away from you. Next, keep your feet apart for about 20 inches distance between your heels with your toes pointing out slightly.
Once you fit fine with the posture, start the exercise by bending your knees and elbows at the same time. Your shoulders should be directly over your hips as you lower down to have the weight back in your heels. One rep is complete when you straighten your legs and arms. With the exercise you can target your arms and legs at the same time. For effective results, complete two to three sets of 10 to 12 reps of this exercise.
Bent Over Reverse Fly
The bent over reverse fly is good for your shoulders and upper back. Just like previous dumbbell exercise, the bent over reverse fly also helps targeting multiple areas of the body. It is an easy exercise yet effective enough to get you desired results. With these exercise, it is important to maintain your body posture as positioning is one of the key factors. Start the exercise by holding a dumbbell in each of your hands.
Next is the positioning and for this exercise, you have to stand with the knees slightly bent. Keep your back flat and bend forward at the hip point. Lift both the arms to the side while exhaling. Maintain a slight bend in the elbows and squeeze your shoulder blades together. Complete one rep by lowering the dumbbells back to the ground with control. It is suggested to complete two or three sets of 10 to 12 reps.
Bicep Curl and Overhead Press
This exercise works on biceps and shoulders. To make this exercise work, you have to be precise with your position. For this exercise you have to stand with your feet directly under your hips while holding the dumbbell in each hand and your palms facing out. Bend your elbows, move the weights closer to your shoulders, performing bicep curls.
Next, move your arms upwards slowly stabilizing your torso. Straighten them above your head, performing an overhead press with palms facing out. Complete the rep by bending the elbows and maintaining the bicep curl position. Do two to three sets of 10 to 12 reps.