Discover the top dumbbell exercises for arms at home for beginners. Say goodbye to flabby arms and hello to toned, strong muscles!Every woman dreams of an ideal body. Beautiful arms are no less important and attractive part of a woman’s body than her legs or a slim waist. Unaesthetic shape of arms can spoil the whole impression of a beautiful figure.
Dumbbell exercises for arms allow you to better train the muscles of your flabby arms and back. Instead of dumbbells, you can use water bottles or other weighty objects. The important thing is that you feel comfortable holding them. Remember that light dumbbells combined with many repetitions help to tone and lean the muscles, while heavy dumbbells strengthen the muscles.
Hiit Workout has prepared a series of exercises for tight arms. If you do them at least 3 times a week, you’ll see results pretty quickly.
Best Dumbbell Exercises For Arms At Home For Beginners
1. Shoulder press
- Take a dumbbell in each hand. Stand straight and place your feet shoulder-width apart. Lift up your bent arms. Dumbbells should be located at the level of your ears, and your hands should face forward.
- Take a deep inhale. As you exhale, lift your arms up, straightening your elbows. Hold this position for several seconds.
- After that, inhale and lower your hands back to ear level.
💪 Do 30 reps.
2. Overhead press
- Take one dumbbell with 2 hands. If it’s not heavy enough, you can use both dumbbells at once. Lift the weight over your head, and inhale. Be careful: hold them tight so that you don’t drop them.
- As you exhale, bend your arms at the elbows by lowering the dumbbell behind your back. Hold this position for several seconds.
- Straighten your arms once again, taking a deep inhale. Now the dumbbells will need to go back to the position over your head.
💪 Do 20 reps.
3. Curl raise
- Stand straight, and put your feet shoulder-width apart. Take a dumbbell into each hand, turn your hands so that your palms face forward. Slightly bend your elbows. Draw air into your lungs.
- As you exhale, bend your arms at the elbows, raising the dumbbells to your shoulders. Hold this position for several seconds. Your back should remain motionless.
- Exhale and lower your arms back to their initial position.
💪 Do 30 reps.
4. Reverse push-ups
- Sit on a bench or any other furniture item that it will be convenient to hold and lean on. Place your hands on opposite sides of you.
- Lean on them and slide forward from the bench. Now you have 4 points of support: your heels and your hands. If you find it hard to keep your body in this position, you can bend your legs at your knees.
- As you exhale, start lowering to the floor. The lowest point will be the one where your elbows are at a right angle and your back is parallel to the bench. Make sure your shoulders don’t rise above your ears.
- Inhale and raise your torso, straightening the elbows. Return to the initial position.
💪 Do 15 reps.
