From time immemorial, fitness and body building enthusiasts have chased their obsession of having strong muscular arms. Before moving on to specifics, let us brace ourselves to understand the nature of muscles that constitute the overall arm muscles. Arm muscles are basically divided into three major parts namely the biceps, the triceps and the brachialis.
It’s important to understand the functionality of all three parts before chalking out any fitness program to get bigger and more muscular arms. Always remember, all arm workouts need to involve all the three parts namely biceps, triceps and brachialis with proper workout and rest schedule in the between the parts.
With the importance of fitness gaining supreme momentum across the globe, there are new and improved exercise machines and techniques that focus of specific body parts to achieve the maximum possible gains in the shortest time possible.
The Importance Of Dumbbells
Even with all these advances in sports science and body building techniques, good old Dumbbells remain the most popular and cost effective way to attain strong and muscular arms.One most important factor that underlines the fact that dumbbells are the most favoured exercise options for arms is the fact that small changes in grip makes it possible to work the muscles from a number of different angles that remains unmatched by any modern exercise equipment in any gym.
How To Build Arm Muscles With Dumbbells
Let us take a look at some of the most preferred dumbbell exercises to attain stronger and muscular arms.
Good old simple bicep curl is one of the most basic dumbbell exercises known to man. In a bicep curl, the dumbbell is raised to a curl position from a lowered position alternatively for each arm. Bicep curls as the name suggests work on the upper arms and the biceps. Beginners can use 10 to 15 lb. dumbbells and. Experts recommend 3 sets of 12-15 repetitions each to start with. Increase the dumbbell weight gradually for better results.
Preacher curl works on the third constituent named brachialis as discussed earlier. Preacher curl as the name suggests is performed by sitting on a preacher with hands extended on the preacher pad.
Hold the dumbbell in one hand and raise the arms slowly until forearms are vertical and lower till arms are fully extended. Repeat for each hand with 12-15 repetitions of 3 sets each.
Hammer curl is one of the most important arm exercises that can be performed with a set of dumbbells. Not only do the hammer curls affect the forearm but also helps in increasing muscles on the outer head of biceps and brachialis. Hammer curl is performed with elbows to the side and raising one dumbbell slowly until forearm is vertical and lowered to the original position and repeated with alternative arm.
Overhead Dumbbell Press
Overhead dumbbell press or also known as the seated triceps press is a popular dumbbell triceps exercise. To perform an overhead triceps press, hold a dumbbell overhead with both hands while sitting on a bench with back support.Keeping upper arms close with elbows in; lower the dumbbells behind your head until your forearms touch the biceps. Repeat with 12-15 repetitions of thee sets each.
Concentration curls is an isolated workout technique is performed while sitting on a bench with one dumbbell between the legs. The dumbbell is then curled forward using the forearms without moving the upper arm. Perform 3 sets with 15-20 repetitions each.