Are you looking to tone your arms and strengthen your upper body? Look no further than this upper body workout with dumbbells for women. With just a set of dumbbells, you can target your shoulders, biceps, triceps, and chest for a complete upper body workout.
You can burn off the excess fat on your arms and make them firmer and more attractive by doing these exercises regularly.
10-minute arm workouts with dumbbells
EXERCISE 1
Lie on back. Grasp dumbbells and raise them up, keeping knees bent. Stretch your arms out to the sides, bending your elbows, then return them to the starting position. Then take the dumbbells in your hands, place them behind your head and return to starting position. Do 3 sets of 16 repetitions.
EXERCISE 2
The side bar is one of the most effective arm exercises. You will need to place one hand on your forearm. Take a position where your pelvis and body are parallel to the floor and work on the weight, resting your feet on the floor. The other arm with the dumbbell should alternately go up and down. Repeat the exercise a minimum of 16 times for each arm.
EXERCISE 3
Circular movements are a great way to work the muscles. Stand with your feet shoulder width apart and dumbbells in your hands. As you breathe in, make as large a circle as possible in front of you with your arms straight. As you exhale, do the same, but backwards. You can also stand on your toes while doing this exercise. Do 15 repetitions of 3 sets.
EXERCISE 4
This exercise works the triceps, biceps and deltoids. Lie on floor or bench. The arms holding the dumbbells must move vertically, up and down. Do 4 sets of at least 15 repetitions.
EXCURSION 5
Work biceps, legs and glutes. Stand upright with feet shoulder width apart. Turn your feet outwards to about 60 degrees. Squat deeply, flexing not only the lower limbs but also the upper limbs with the dumbbells. Perform 3 sets of at least 12 repetitions.
EXERCISE 6
This exercise works the biceps and deltoids. Grasp dumbbells with reverse grip (palms facing away from you). Place feet shoulder width apart. Slowly bend your elbows, but do not separate them. Rotate your wrists to raise the dumbbells, then lower your hands. It is recommended to do 3 sets of 12 repetitions.
EXERCISE 7
Works triceps and back muscles: rhomboids, trapezius, latissimus dorsi. Bend legs and tilt body forward 60 degrees. Keep back straight, but with a small natural curve in the lower back. Pull dumbbells towards you, making sure your shoulder blades meet at the top. Do not move your elbows to the sides – keep your hands pressed against your body. 3 sets of 12 repetitions are recommended.
EXERCISE 8
This exercise will pump up your triceps. Stand with feet shoulder-width apart. Bend your arms at the elbows and grasp one dumbbell at a time. Bend and straighten your arms, keeping your forearms perpendicular to the floor. Perform 3 sets of 12 repetitions.
