{"id":22428,"date":"2021-05-11T19:16:09","date_gmt":"2021-05-11T19:16:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22428"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"dumbbell-arm-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/","title":{"rendered":"Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Muscular_Arms\" >Muscular Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Why_Dumbbells\" >Why Dumbbells?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Dumbbells_Are_Cheap\" >Dumbbells Are Cheap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Dumbbells_Are_Not_Too_Bulk\" >Dumbbells Are Not Too Bulk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Dumbbells_Take_Up_Less_Space\" >Dumbbells Take Up Less Space<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Dumbbells_Give_Room_For_Progression\" >Dumbbells Give Room For Progression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Dumbbells_Are_Easy_To_Use\" >Dumbbells Are Easy To Use<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Dumbbells_Work_Different_Muscles_Simultaneously\" >Dumbbells Work Different Muscles Simultaneously<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Dumbbells_Come_With_A_Reduced_Chance_Of_Causing_Injury\" >Dumbbells Come With A Reduced Chance Of Causing Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Dumbbells_Can_Be_Used_By_Anyone\" >Dumbbells Can Be Used By Anyone<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#How_To_Use_Dumbbells_To_Achieve_Toned_Arms\" >How To Use Dumbbells To Achieve Toned Arms?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Best_Dumbbell_Arm_Workouts\" >Best Dumbbell Arm Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Bicep_Curl_To_Overhead_Press\" >Bicep Curl To Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Biceps_Curl_To_Tap\" >Biceps Curl To Tap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Triceps_Kickback\" >Triceps Kickback<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Lateral_Raise_To_Front_Raise\" >Lateral Raise To Front Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Hammer_Curl_To_Overhead_Press_To_Triceps_Extension\" >Hammer Curl To Overhead Press To Triceps Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Hammer_Biceps_Curl_In_Plank\" >Hammer Biceps Curl In Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Skull_Crushers\" >Skull Crushers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Bent-Over_Triceps_Kickbacks_With_Palm_Rotation\" >Bent-Over Triceps Kickbacks With Palm Rotation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscular_Arms\"><\/span><b>Muscular Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Summer is around the corner and your arms are not as toned and muscular as you want them to be. Gyms are not yet fully open and you probably still want to stay away from people due to the pandemic. Well, no need to worry. You can get your arms toned right in the comfort of your home with the dumbbell arm workout we have for you in this read.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Arm_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Dumbbells\"><\/span><b>Why Dumbbells?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dumbbells are very common exercise equipment. Although bodyweight exercises might also help you tone your arm muscles and build strength, dumbbells are more effective for a shorter period of time. With that said, here is why you should grab your dumbbells:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbells_Are_Cheap\"><\/span><b>Dumbbells Are Cheap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During these times, everyone is trying to save up as much money as they possibly can, due to the uncertainties. This is not the time to be blowing your money on expensive workout equipment and that is where dumbbells come in. Compared to most gym equipment, dumbbells are quite cheap and at the same time they are effective in helping you achieve the expected results, if you use them as they are supposed to be used and not just as decorations in your house. Think of them as ticking off both categories; being cheap and being effective.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">Leg Workouts With Dumbbells: Shred Your Leg Muscles Through A Mix Of Dynamic Moves<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbells_Are_Not_Too_Bulk\"><\/span><b>Dumbbells Are Not Too Bulk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the major disadvantages of gym equipment is that you cannot move them as much as you want as they are too heavy. Maybe you want to go and workout with your friend at their place because being totally honest, working out alone is sometimes boring as heck and there are chances you may give up working out since you don\u2019t have anyone to keep you accountable. In such a case you may not be able to carry an arm curl, or a seated leg curl to your friend\u2019s house. With dumbbells this is not something you have to worry about, you can easily put them in your bag or your car trunk, and you are good to go and enjoy your training session with your gym buddy.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbells_Take_Up_Less_Space\"><\/span><b>Dumbbells Take Up Less Space<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people live in cities because that is where most jobs are, schools, hospitals, hotels and all other things. Most of the apartments in major cities are usually small and hence you have to be careful with the things you buy before your house starts splitting at the seams. To add to that, nobody wants a house that is so full that you can not walk comfortably without knocking things over. This should still not discourage you from working out at home and that is where dumbbells come in. Dumbbells don\u2019t take up too much space. You can put a pair of dumbbells under your bed, in your balcony if you have one, or just in any small space you have around.\u00a0<\/span><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Arm_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30261 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-1024x576.jpg\" alt=\"dumbbell arm workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><b><\/b><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbells_Give_Room_For_Progression\"><\/span><b>Dumbbells Give Room For Progression<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For an exercise to be effective it has to be progressive. Take sit-ups for example, when you start doing them, nobody expects you to do 30 sit-ups at a go, on your first try and also you should not do so. After 3 months or so of constantly grinding, you should be able to do way more sit-ups that you could when you started doing them. This is from the fact that your body gets used to the 5 sit-ups everyday that you started with since then it became stronger and for you to get even stronger you had to increase the number of sit-ups or their intensity. Like they say, if you are comfortable in the gym, then you are doing nothing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The same can be said for dumbbells, when you are a beginner, nobody expects you to pick up a 50 pound dumbbell and go at it. That would be overestimating yourself and there are high chances of you getting injured. You need to start small and move your way up and the good thing about dumbbells is that they come in different weights. You can start with a 5 pound dumbbell, when you are used to that you can move to a 10 pound dumbbell and so on.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbells_Are_Easy_To_Use\"><\/span><b>Dumbbells Are Easy To Use<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To be totally honest, some gym equipment is too complicated to use and requires a person to have a gym instructor for them to use the equipment. This may be the reason some people don\u2019t use certain machines in the gym. The same cannot be said for dumbbells. You don\u2019t need to be a rocket scientist to use them and just from the way they look, you can already have an idea on how to use them.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbells_Work_Different_Muscles_Simultaneously\"><\/span><b>Dumbbells Work Different Muscles Simultaneously<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dumbbells offer you a variety when it comes to <a href=\"https:\/\/betterme.world\/articles\/exercise-to-lose-weight-fast-at-home\/\">exercising<\/a>. With dumbbells you can choose which muscles you want to engage from the many different types of workouts you can do with dumbbells. What even makes the deal sweeter is that you can choose to work more than one muscle group at a time and at the same time you can choose to isolate the different muscles and work them individually. If you go for working multiple muscles at the same time, you are able to promote equal gains, and also spend less time working out. If you choose to isolate the muscle groups, you are able to concentrate on individual muscles and you are able to work different muscle groups while giving other muscle groups the opportunity to rest and recover.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Arm_Workout\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbells_Come_With_A_Reduced_Chance_Of_Causing_Injury\"><\/span><b>Dumbbells Come With A Reduced Chance Of Causing Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you start by <a href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/\">lifting heavy weights<\/a> while you are still an amateur, you increase your chances of getting injured which is not something you want. Dumbbells are quite light and this prevents you from exerting so much pressure on different muscles and injuring yourself.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbells_Can_Be_Used_By_Anyone\"><\/span><b>Dumbbells Can Be Used By Anyone<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is yet another advantage as to why dumbbells are the way to go. Unless you are instructed by a health practitioner not to use them, or you are injured, then it would not be advisable for you to use them, Other than that, anyone else can use dumbbells. This is yet again made possible by them coming in different weights.\u00a0 Children can use the very small dumbbells that almost look like toys, women can also choose the one they want to use, the same can be said for you and me, even old people are not left out. With dumbbells, you are never too old to workout.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Use_Dumbbells_To_Achieve_Toned_Arms\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Arm_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31329 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1024x576.jpg\" alt=\"dumbbell arm workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>How To Use Dumbbells To Achieve Toned Arms?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people believe that the only way to get strong muscular arms is by using heavy, weight machines in the gym and this is not true. You can get ripped right at home just by using dumbbells. What really matters when it comes to getting ripped while using this simple equipment is how you use them and here are some tips on that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase your repetitions <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13731651-light-dumbbell-arm-workout-20-minutes\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). When you increase your reps, you are increasing the intensity of the workout and this results in the muscle fibers getting stronger and also builds muscle endurance.\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pulsing <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13731651-light-dumbbell-arm-workout-20-minutes\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This is where you shorten the range of motion of the workout through small, repetitive motions. This makes the exercise more challenging since when you shorten the range of motion, your muscles stay contracted throughout the entire workout.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\">Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Dumbbell_Arm_Workouts\"><\/span><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Arm_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31260 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1024x576.jpg\" alt=\"dumbbell arm workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>Best Dumbbell Arm Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In this section, we have some of the best dumbbell only arm workouts that will help get you those muscular arms you want. While attempting the <a href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\">workouts<\/a> highlighted, make sure you do them correctly for them to be effective and for you to reduce the chances of getting injured. These arm exercises will help tone your muscles, build more muscles of course and increase your metabolism. They will be able to work your shoulders (delts), your biceps (these are the muscles found at the front parts of your upper arm) and your triceps (these are the muscles found at the back parts of your upper arm). Some of the exercise will also be able to work other muscles that are not found in the arms, like the pecs. If you are able to do the exercises highlighted at least twice a week and you are consistent in doing them, you will be able to see the results after some time. With that out of the way, here are some of the most effective at home dumbbell arm <a href=\"https:\/\/betterme.world\/articles\/weight-loss-tips-for-women\/\">workouts<\/a>:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicep_Curl_To_Overhead_Press\"><\/span><b>Bicep Curl To Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bicep curl to overhead press exercise helps you to train your shoulders and your biceps.<\/span><\/p>\n<p><b>How to do it <\/b><strong>(<a href=\"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/35176832\/image\/35176834\/Bicep-Curl-Overhead-Press\">3<\/a>):<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart. Then grab your pair of dumbbells. The dumbbells should be held with your palms facing out. Let the dumbbells rest on the side of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While engaging your core, bend your elbows as you bring the weights towards your shoulders. While doing this, make sure your elbows stay at the sides of your body. Do not let them slide outwards or backwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then keep moving your arms upwards towards the sky while at the same time turning your hands so that your palms face outside. Try as much as possible to <a href=\"https:\/\/betterme.world\/articles\/4-day-lifting-routine\/\">lift the weights<\/a> straight up so that they can be directly above your shoulder. While at this, you should also be careful not to arch your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then bend your now stretched elbow as you lower back the weights back to the front of your shoulders. While lowering the weights, you should be turning your hands so that your palms face your body as they initially were.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The last step is to straighten your elbows as you lower the weights back down to the sides of your body which is the original starting position.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22428-1\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5da5ef664bce60.56471466\/source.mp4?_=1\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5da5ef664bce60.56471466\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5da5ef664bce60.56471466\/source.mp4<\/a><\/video><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Biceps_Curl_To_Tap\"><\/span><b>Biceps Curl To Tap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just from the name you can already tell which muscles this <a href=\"https:\/\/betterme.world\/articles\/best-5-day-workout\/\">exercise<\/a> works. It works the biceps.<\/span><\/p>\n<p><b>How to do it<\/b> <strong>(<a href=\"https:\/\/www.livestrong.com\/article\/13731651-light-dumbbell-arm-workout-20-minutes\/\">2<\/a>):<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by standing with your feet hip-width apart and grab a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your elbows glued to your sides, turn your arms out to 45 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then raise the dumbbells up to hip height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your elbows still glued to your sides, bring the ends of the dumbbells together to touch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the dumbbells back out, and then lower them back down to the starting position.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22428-2\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/c05225a1fa047181d4a24c53ab871170\/source.mp4?_=2\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/c05225a1fa047181d4a24c53ab871170\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/c05225a1fa047181d4a24c53ab871170\/source.mp4<\/a><\/video><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_Kickback\"><\/span><b>Triceps Kickback<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise helps workout the triceps:<\/span><\/p>\n<p><b>How to do it (<\/b><a href=\"https:\/\/www.livestrong.com\/article\/13731651-light-dumbbell-arm-workout-20-minutes\/\"><b>2<\/b><\/a><b>):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and hold a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge your hips back, creating a flat back. Your upper body should be just about parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your arms to your sides and glue your elbows to your rib cage, forming a 90-degree angle with your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Without moving your shoulders, extend your arms back until they are straight, squeezing your triceps at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22428-3\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/2839c38c6769264a45c876a72f41118b\/source.mp4?_=3\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/2839c38c6769264a45c876a72f41118b\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/2839c38c6769264a45c876a72f41118b\/source.mp4<\/a><\/video><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Raise_To_Front_Raise\"><\/span><b>Lateral Raise To Front Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is yet another dumbbell exercise you can do at home. It engages your biceps and pecs.<\/span><\/p>\n<p><b>How to do it<\/b> <strong>(<a href=\"https:\/\/www.livestrong.com\/article\/13731651-light-dumbbell-arm-workout-20-minutes\/\">2<\/a>):<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and hold a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms out to the side, stopping at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, bring your arms together in front of your chest and lower them back down. This is 1 rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, lift your arms back up in front of you to shoulder height, and open your arms back out to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower them back down and repeat.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22428-4\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e874f2935f618.83528175\/source.mp4?_=4\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e874f2935f618.83528175\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e874f2935f618.83528175\/source.mp4<\/a><\/video><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hammer_Curl_To_Overhead_Press_To_Triceps_Extension\"><\/span><b>Hammer Curl To Overhead Press To Triceps Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise works all the major muscles of the arms; triceps, biceps and the delts.<\/span><\/p>\n<p><b>How to do it <\/b><strong>(<a href=\"https:\/\/www.self.com\/gallery\/a-15-minute-dumbbell-arms-workout-you-can-do-anywhere\">1<\/a>):<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by holding the dumbbells in front of your body. The palms of your hands should be facing each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then take the dumbbells and lift them to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then press the weights overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your arms over your head, press the weights together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your elbows locked in place, bend at the elbows to lower the dumbbells behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms back up, straightening them completely at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your upper arms pressed close to your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly reverse the motion to return to the original starting position.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22428-5\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e87372f465a01.29979768\/source.mp4?_=5\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e87372f465a01.29979768\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e87372f465a01.29979768\/source.mp4<\/a><\/video><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hammer_Biceps_Curl_In_Plank\"><\/span><b>Hammer Biceps Curl In Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is yet another exercise that is effective when it comes to working the biceps.<\/span><\/p>\n<p><b>How to do it<\/b> <strong>(<a href=\"https:\/\/www.self.com\/gallery\/a-15-minute-dumbbell-arms-workout-you-can-do-anywhere\">1<\/a>):<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk your hands out to a high plank position while holding the dumbbells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Without moving your torso, lift the dumbbell in your right hand up towards your ear. Keep your thumb facing up and your palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the left, and continue alternating sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tight and hips stable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your feet are at least shoulder-width apart or wider to help stabilize your hips. You can also lower your knees to the ground for a modified plank.<\/span><\/li>\n<\/ol>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Arm_Workout\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Skull_Crushers\"><\/span><b>Skull Crushers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This workout is used to train the triceps.<\/span><\/p>\n<p><b>How to do it<\/b> <strong>(<a href=\"https:\/\/www.self.com\/gallery\/a-15-minute-dumbbell-arms-workout-you-can-do-anywhere\">1<\/a>):<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on a yoga mat on your back with your legs bent and your feet on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then take your pair of dumbbells and hold them straight up and over your shoulders. Your palms should be facing in and your hands should be shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows to bring the weights down by the sides of your head, keeping your elbows in the same spot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten arms back out to original starting position.<\/span><\/li>\n<\/ol>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22428-6\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e87376a0de524.99332300\/source.mp4?_=6\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e87376a0de524.99332300\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e87376a0de524.99332300\/source.mp4<\/a><\/video><\/div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bent-Over_Triceps_Kickbacks_With_Palm_Rotation\"><\/span><b>Bent-Over Triceps Kickbacks With Palm Rotation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise engages the triceps.<\/span><\/p>\n<p><b>How to do it <\/b><strong>(<a href=\"https:\/\/www.self.com\/gallery\/a-15-minute-dumbbell-arms-workout-you-can-do-anywhere\">1<\/a>):<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees forward and hinge forward at the hips, keeping the core tight and back flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your arms at your sides, with a dumbbell in each hand, thumbs up, and palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the elbows until your forearms are parallel to the ground, keeping your elbows in roughly the same spot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows tight by your rib cage, kick the weights back to completely straighten your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your palms upward at the top of the move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the arms to return to start.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">Those are some of the most effective dumbbell arm <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\">workouts<\/a>. While doing the exercises highlighted make sure to follow the correct form. To experience the results you need to be consistent.\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Arm_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Arm_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><iframe title=\"BetterMe | Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.self.com\/gallery\/a-15-minute-dumbbell-arms-workout-you-can-do-anywhere\"><span style=\"font-weight: 400;\">A 15-Minute Dumbbell Arms Workout You Can Do Anywhere <\/span><\/a><span style=\"font-weight: 400;\">(2019,self.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.livestrong.com\/article\/13731651-light-dumbbell-arm-workout-20-minutes\/\"><span style=\"font-weight: 400;\">This 20-Minute Light Dumbbell Arm Workout Will Make Your Arms Burn<\/span><\/a><span style=\"font-weight: 400;\"> (2021, livestrong.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/35176832\/image\/35176834\/Bicep-Curl-Overhead-Press\"><span style=\"font-weight: 400;\">Want Strong, Chiseled Arms? Here Are 11 Dumbbell Exercises Trainers Want You to Do <\/span><\/a><span style=\"font-weight: 400;\">(2021, popsugar.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Muscular Arms Summer is around the corner and your arms are not as toned and muscular as you want them to be. Gyms are not yet fully open and you probably still want to stay away from people due to the pandemic. Well, no need to worry. You can get your arms toned right in [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":22431,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57,145],"tags":[],"coauthors":[106],"class_list":["post-22428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts","category-dumbbell-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need! - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a game-changing arm workout routine? If so, stop right there! Here are the best dumbbell arm workout in the fitness game!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need!\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a game-changing arm workout routine? If so, stop right there! Here are the best dumbbell arm workout in the fitness game!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_563116918.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"B. William\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"B. William\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/\"},\"author\":{\"name\":\"B. William\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/7cca99a280d8ef5af492aeabac05f810\"},\"headline\":\"Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need!\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/\"},\"wordCount\":2718,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_563116918.jpg\",\"articleSection\":[\"Arm Workouts\",\"Dumbbell Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>Muscular Arms<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Summer is around the corner and your arms are not as toned and muscular as you want them to be. Gyms are not yet fully open and you probably still want to stay away from people due to the pandemic. Well, no need to worry. You can get your arms toned right in the comfort of your home with the dumbbell arm workout we have for you in this read.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n&nbsp;\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Dumbbells?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Dumbbells are very common exercise equipment. Although bodyweight exercises might also help you tone your arm muscles and build strength, dumbbells are more effective for a shorter period of time. With that said, here is why you should grab your dumbbells:<\/span>\\r\\n<h3><b>Dumbbells Are Cheap<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">During these times, everyone is trying to save up as much money as they possibly can, due to the uncertainties. This is not the time to be blowing your money on expensive workout equipment and that is where dumbbells come in. Compared to most gym equipment, dumbbells are quite cheap and at the same time they are effective in helping you achieve the expected results, if you use them as they are supposed to be used and not just as decorations in your house. Think of them as ticking off both categories; being cheap and being effective.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\\\">Leg Workouts With Dumbbells: Shred Your Leg Muscles Through A Mix Of Dynamic Moves<\/a><\/span><\/i>\\r\\n<h3><b>Dumbbells Are Not Too Bulk<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">One of the major disadvantages of gym equipment is that you cannot move them as much as you want as they are too heavy. 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William","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/7cca99a280d8ef5af492aeabac05f810"},"headline":"Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need!","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/"},"wordCount":2718,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-arm-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_563116918.jpg","articleSection":["Arm Workouts","Dumbbell Workouts"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>Muscular Arms<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Summer is around the corner and your arms are not as toned and muscular as you want them to be. 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