So you want to build big muscles but don’t know how? Worry not. In this article, we will discuss how you can use the dumbbell arm toning workouts for conditioning your arms – triceps and biceps. Dumbbell workouts don’t require full gym equipment. So, all you need to do is to simply perform these workouts every day for 15 minutes and you will start to build muscle.
It is better that you perform these dumbbell workouts for your muscle definition with biceps and triceps.
How Can Dumbbell Arm Toning Workout Help?
If you are a beginner fitness enthusiast then following the routine that we have provided below will help you get a solid grip of how weight works. You will be able to push yourself further. Your endurance levels will increase and you will be able to lift more weights.
Once you are capable of doing more exercises you can move to other full body workouts like the kettlebell full body workout or the dumbbell full body workout. These will help you increase your stamina, get more size on your body, and tone it into shape. So, what are you waiting for? Get started with this dumbbell arm toning workout for beginners.
15 Minutes Dumbbell Arm Toning Workouts for Gym
Let’s learn how you can easily build your biceps and triceps easily by following the routine available in this dumbbell workout guide.
- Biceps Curl:
Position yourself straight and upright, keeping your feet at a hip-width distance. Take your dumbbells and hold them at the sides. Palms forward, chest upright and back held straight and steady. Now slowly start moving your hands with dumbbells towards the shoulders but make sure to keep the upper arm intact. Now move the hand back to the starting position in the same slow motion.
Do 8 to 12 reps or as per your workout schedule.
- Upright Row
Upright rows are great for shaping your arms. Start by attaining an upright position with feet hip-width apart. Take dumbells in both hands and keep the hands in front of you. Now start lifting up your hands slowly and move all the way up to chest level. Give a pause and then slowly return to the starting position.
One complete movement makes one rep, complete at least one set of 8 to 12 reps.
- Triceps Kickback
Keep your knees at a distance of about two fists and give a tilt to the knees a little. Now lean forward, keeping the back straight. Seize dumbbells in both hands and keep the hands at a 90° angle with the body. Now start your kickbacks by pressing the dumbells backwards and forwards.
Repeat the same movement to complete 8 to 12 reps.
Tip: keep your triceps clutched throughout the whole exercise.
- Triceps Dips
Tricep dips are a really easy yet effective exercise to tone the upper arm muscles. Grab your dumbbells in both hands and attain a seating stance. Make sure that you keep the dumbbells on the sides, while your palms rest on the dumbells facing downwards. Now shifting the bodyweight on the palms, start to raise your hips and keep lifting up until you reach a distance of about 5 to 6 inches from the ground. Pause for a few seconds and start to lower the hips until they hit the floor. Do 8 to 10 reps for a set.
- Plié Squat With Curl:
Position yourself in a straight posture, keeping the legs at a slightly wider distance (more than shoulder-width). Keep your back straight, legs open and toes facing outwards. Now grab a pair of dumbells, one in each hand and keep the hands down. Now move your hips down( just like you do a squat) while moving the hands up. Your thighs should be parallel to the ground and your dumbbells should touch the shoulders when you move your hands up. Move up and down and keep breathing in and out. Do 1 or 2 sets of 8 to 10 reps.
- Dumbbell Floor Press
Relax your body and lie straight on the floor. Now raise the knees and keep the feet flat on the floor by bending your knees a little. Grab dumbbells in both of your hands and lift up your hands in the air holding the dumbbells up. Work your arms all the way down in a slow and controlled movement, until your elbows touch the floor. While pressing the floor with your triceps and elbows, your upper and lower arm should make a 90° angle with each other and a 45° angle with the body. Repeat the same process to complete 8 to 10 reps.
- Single-Arm Dumbbell Floor Press
Start your one arm floor press with laying down position. Keep your knees slightly bent with feet straight on the floor. Now grab the dumbbell in any one of your hand and stretch your hand straight up over the shoulder in the air. Now start to move the hand with the dumbbell downwards until your elbow touches the ground (your upper and lower arm should make a 90° angle when the elbow touches the ground). Repeat the same procedure for the other hand.
Do at least 8 to 10 reps on both sides to carve both of your arms in the perfect shape.
Complete Dumbbell Arm Toning Workout Infographic
The best part about this arm toning workout routine is that you can follow it anywhere you are. The dumbbell workout can be performed even from your own home. So, get started with these with this simple infographics.
That’s all you need to know about Dumbbell Arm Toning Workouts for Gym. If you have any questions, comment below. Or, if you want to learn about other exercises check out the links below.