These dumbbell exercises will help you keep those upper arms and shoulders strong and the muscles toned. In conjunction with an all-around fitness and weight training program, you can expect to lose fat from those parts as well.
Do the exercises in the order listed below. A full description of each exercise is available when you click through to the exercise description page.
1. The Dumbbell Arm Curl
(c) Paul Rogers
The arm curl is a basic "isolation" exercise. You can do it with dumbbells, barbell or machines at the gym. The arm curl flexes and extends the elbow joint and targets the biceps and the brachialis muscles of the upper arm. This description describes the dumbbell arm curl.
2. The Dumbbell Overhead Press
(c) Paul Rogers
The dumbbell overhead press can be done sitting or standing, and with dumbbells horizontal along the shoulders or rotated in a hammer grip. A sitting position helps stabilize the back. This description uses a standing position and a horizontal and overhand grip.
3. The Dumbbell Triceps Extension
(c) Paul Rogers
In this version of the dumbbell triceps extension, you start by holding a dumbbell in two hands with arms extended above the head. You lower the weight behind the head then return it to the starting position. The triceps extension develops the triceps muscles at back of the upper arms.
4. The Dumbbell Front Raise
(c) Paul Rogers
In this version of the dumbbell front raise, you start with a dumbbell in each hand and at the thigh. You raise the dumbbells parallel to the floor and then return to the starting position to complete one exercise repetition. The front raise strengthens shoulder and upper chest muscles.
