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Dumbbell exercises are a great way to build the muscles in your arms which include biceps and triceps
They are also the perfect choice if you need some variety in your workout routine
There are many different exercises that can be performed with dumbbells, and they all have their own benefits
You can use them to work out your biceps, triceps, and other parts of your arm
Dumbbells are also a great way to mix up your workout routine if you’re looking for something new and exciting to try
Dumbbell exercises can be done at home or at the gym, so they’re easy and convenient no matter where you decide to do them
They’re also an affordable option because all you need is one set of dumbbells! Here are the exercises you can do with dumbbells
Overhead Dumbbell Press: This exercise is one of my favorites because I’m guaranteed to get a full-body workout
It’s also a great exercise for building your biceps for guys who have small arms
Perform the following workout: Stand in front of your dumbbell rack, about 3 to 4 feet away from the rack and grab two dumbbells that are appropriate for the weight you want to lift
Hang the weights in front of your shoulders, so that they are at shoulder level, then lift them up and over your head
Then lower them back down and repeat
Be careful not to drop the dumbbells or let them touch the ground, otherwise you’ll put stress on your wrists
Sideways Dumbbell Raise: Stand up straight with the dumbbells hanging at arm’s length by your side
Tilt your body slightly to one side and raise the dumbbells in one smooth motion toward your hips
Then lower them back down and repeat
Dumbbell Biceps Curl: Stand up straight while holding a dumbbell in each hand
Keep the elbows bent 90 degrees and rest them close to your waist as you curl the weights toward your shoulders
Lower them back down and repeat
dumbbell exercises
Exercises with dumbbells are very effective for building muscle mass and strength
They are also more challenging than weight machines because you have to stabilize your body and use stabilizing muscles in order to complete the movement
The exercises will help you build up the muscle groups of your arms, chest, shoulders, back and core
Another benefit of these exercises is that they strengthen and balance your stabilizing muscles, which will help you prevent injuries
I recommend you to include dumbbell complexes in your training program
Dumbbell complexes are a very effective way to build explosive power over a larger period of time
In order to build muscle definition you have to train your muscles with high intensity for several sets, but if you want to increase the body’s strength, power, and speed it is necessary to train with low intensity for several sets
The answer is a complex that includes high and low intensity exercises
A dumbbell complex is a number of consecutive exercises that are done with the same weight but with a different number of sets and reps
This will allow you to keep the same weight during all of the set, but you’ll train your muscles with different numbers of sets and reps
For example doing 3×6-8 with heavy weight will allow you to build muscle mass, while 3×10-12 with lighter weight will make your body stronger
The exercises can be done for time or for repetitions depending on each training program
Note
The exercises are compound movements
Compound means a movement that involves two or more joint motions
Bench Press (barbell), Military Press (dumbbells), Pull-Ups, Push-Ups, Bench Dips, Curls (dumbbells), Inch Worms, Dips, Snatch Grip Deadlifts, Pull-Aparts, Front Squats and Behind the Back Squats are examples of compound movements
dumbbell exercises for biceps
exercises for biceps are a great way to build strength and size
In this article, we will be going over some of the best dumbbell exercises for biceps
The first exercise is the standing barbell curl
This is done by holding a barbell with both hands and standing straight up with your feet shoulder-width apart
Then you would curl the weight up until your elbows are at a 90 degree angle, and then lower it back down to starting position
This exercise can be done with either one arm or two arms at a time
The second exercise is the seated preacher curl
This exercise is performed sitting on an incline bench with your arms extended out in front of you holding dumbbells
The difference between this exercise and the standing barbell curl is that it is slightly different in form
When you perform this exercise, you will want your biceps to be fully extended out of your shoulders when doing the curl, as compared to your arms being parallel to the ground when doing a standing barbell curl
Once you are sufficiently warmed up with the standing barbell curls, it is time to move on to the seated preacher curl
This is done with the same setup as in exercising for biceps: sitting on an incline bench with dumbbells extended out in front of your chest, holding them by both hands at about shoulder-width apart
Then you will curl the dumbbells up while making sure your elbows never touch your sides
Then lower the weight back down to starting position
This is an important exercise to include in your routine because it is one that can not be done with a barbell, therefore giving you more exercise options in a short time span
The third exercise is the dumbbell curl
dumbbell exercises for triceps
This section will provide a list of exercises for the triceps
The first exercise is the close grip bench press
To do this exercise, you will need to lie on a bench with your arms bent at 90 degrees and your hands positioned shoulder-width apart
Then, you will need to lower the barbell towards your chest while keeping it close to your body
Once you have lowered it as much as possible, then you will need to push it back up over your chest and repeat this movement until you are done with the set
The second exercise is the triceps kickback
To do this exercise, you will need to stand up straight with one leg in front of the other and bend down so that both arms are parallel to the ground and pointed towards the floor in front of you
Then, you will need to lift your arms up and backward so that your hands are at shoulder-width apart
Then, you will need to lower them again while keeping them close to your body and repeat this movement until you are done with the set
The last exercise is the triceps kick-back
To do this exercise, you will need to lie down on a bench with your arms bent at 90 degrees and hands positioned shoulder-width apart
Then, you will need to push the barbell upwards while keeping it close to your body until it reaches the upper part of your chest
You should then lower it back down towards the floor in front of you and repeat this movement until you are done with the set
exercise for biceps
This exercise will help you strengthen and tone your biceps
-Stand with your feet shoulder width apart and toes pointing forward
-Bend your knees slightly
-Hold a dumbbell in each hand, palms facing inwards, arms bent at 90 degrees
-Keeping your upper arm close to the side of your body, lift both dumbbells up to shoulder height
-Lower the weights back down until they are just above the ground and repeat
Just like curls this exercise can be performed with a preloaded barbell, Smith machine bar and also free weights
You can also perform this exercise on an incline bench to work the biceps from a different angle
-On incline: Attach your cable to the high pulley, grab the handle with both hands and keep your back straight
Lean forward slightly, resting your chest on knee pads, let the handles hang down out in front of you with arms bent at 90 degrees and palms facing forward
Keep your elbows tucked in so they are close to your body throughout the exercise
Lower the bar down to the starting position and repeat
-On Smith machine: Attach your cable to the low pulley, grab the handle with both hands and keeping your arms straight, lean back slightly while holding the handles straight out in front of you
Keep your elbows tucked in to avoid hitting them on the downward stroke
Lower the bar down to the starting position and repeat
-Free Weights: Bend at a 45 degree angle with both arms extended out in front of you holding something heavy like a dumbbell or kettle bell
exercise for triceps
The triceps are the muscles on the back of your arm
They are located at the back of your upper arm, and help extend your forearm
The three muscles that make up the triceps are called the long head, medial head, and lateral head
A good exercise for your triceps is to do a push-up with one arm behind you
This will work out all three heads of muscle in your triceps because you will be extending one arm at a time
It’s important to know how to do a push up correctly
The most common mistake people make when doing a push-up is hinging at the hips instead of through the lower body
Hinging at the hips means that you bend at the waist and let your pelvis drop down, instead of bending from your hip joints
Hanging from a pull up bar should be avoided as well, unless you are an experienced athlete
A wide grip is all about bringing your arms out in front of you with palms flush together, making sure to keep them close together to the body
A narrow grip is where your palms are facing away from each other and your hands are closer together than they are wide apart
The wide grip is a great exercise for your triceps because it pushes the triceps from all angles
When you do a push-up with a wide grip, your elbows flex out and inward at again
The more angles you can draw your arms in and out of, the more muscles will be worked
One important thing to remember with push ups is that they are done on knees
This means that when you raise your body up so that it is vertical, don’t let your knees cave inward at the bottom of the movement; keep them straight and point them toward the floor
exercises for biceps and triceps
The exercises for biceps and triceps are not the same
The triceps muscle is located on the back of the arm, while the biceps muscle is found on the front
Furthermore, the triceps is made up of three heads: the long head, the medial head and the lateral head
The biceps has two heads: the long and lateral heads
By doing both sets of exercises for one muscle group separately, you are not only training that muscle group but also strengthening its related functions
If you do both sets of exercises on one arm at a time, no balance will be achieved in either arm because they’ll both be doing similar movements
In order to get into good posture with your shoulders back and chest out, it’s necessary to use your core muscles as well as your limbs
1) The exercise for triceps: one arm lying down, palm facing up, other arm resting on top of it with elbow bent and hands clasped together
Push arms together against gravity to contract and raise your arms up in a “show-off” motion
Repeat 10 times per side
2) The exercise for biceps: Lying flat on your stomach, place both palms face down against a bench or chair with your elbows bent at a 90-degree angle and hands clasped together
Raise both hands up as far as possible without lifting off from the floor to contract and raise The triceps and biceps have the same functions
They both serve the purpose of extending the elbow joint
The major difference between them is that they are located in opposite regions of the arm
The triceps are located on the back of the arm while biceps are located on the front
Both muscles share another common attribute in that they have three heads or areas of attachment
