Nearly 4 out of 5 Americans don’t exercise enough.
A busy schedule makes it nearly impossible to get to the gym regularly. As a result, your arms probably aren’t as defined as you would like.
But a killer arm workout doesn’t require a gym membership. To achieve noticeable results, all you need is a pair of dumbbells.
Let’s take look at a few exercises that will help you completely transform your arms.
1.) Tricep Dips
You don’t need a dip bar, or any other equipment for that matter, to do tricep dips. Increasing the difficulty level for this exercise is as easy as moving your legs farther away from you. If you suffer from shoulder pain, keep your legs close to your body and avoid going down too far.
2.) Arm Circles
Start with this exercise because it helps you warm up for the rest of the workout. Align your feet with your shoulders so you can maintain your balance. If it’s too easy for you, grab a pair of light dumbbells to increase the difficulty.
3.) Diamond Pushups
While normal pushups focus on your chest, this variation puts more pressure your triceps. Make sure to go down very slowly but explode up while keeping your elbows tucked in. If you’re looking for more of a challenge, you can place your feet on a chair.
4.) Kneeling Dumbbell Curls
Getting on your knees for bicep curls helps you engage your core and improve your balance. Pick a weight that allows you to do the exercise in a controlled fashion rather than swinging your arms. You can mix things up by getting on one knee and focusing on only one arm at a time.
5.) Cross Body Hammer Curl
If you want to build serious strength in your upper arm, give this bicep exercise a try. Unlike other variations of curls, this one really challenges your brachialis and brachioradialis. Expect your grip strength to improve over time.
6.) Side Laterals to Front Raise
This exercise actually combines the side lateral raise with the front raise. Thus, it allows you to hit both the front and middle part of your shoulders at once. Keep a slight bend in your knees, and don’t let your hands go up higher than your elbows.
7.) Overhead Tricep Extensions
If you want to target your triceps a bit more, try this isolation exercise. It’s easy to incorporate into your workout, as you can do it with a dumbbell, barbell, cable, or medicine ball. You’ll notice a performance boost in sports such as tennis, swimming, and volleyball.
Getting the Most Out of Your Killer Arm Workout
Ideally, you want to work your arms 1-2 times per week. Mix and match the exercises mentioned above to keep your workouts fresh.
To avoid injury and maximize your results, focus on doing every arm exercise with proper form. Also, track your progress to see how you improve from week to week.
If you want to make sure you eat well after your killer arm workout, check out our food blog!