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Dumbbells can help you to achieve sleek arms.
Pulling weights means working your biceps, the two-headed muscle on the front of your upper arms that run from the shoulder to the elbow. Along with flexing the elbow the biceps support the shoulder and forearm in an array of functions, including rotating and lifting the arm. Though the biceps are a small muscle group, their visible position on the arm makes them a favorite for fitness enthusiasts to train. Obtaining tight and toned arms requires performing a variety of curling exercises using an effective form of resistance, such as dumbbells and barbells.1.
Warm up with five to 10 minutes of cardiovascular exercise before starting your strength training session. Effective forms of cardio are jogging, brisk walking, cycling or anything that raises your body temperature and gets the blood flowing to your muscles.
Perform seated dumbbell curls to tone your upper arms. Choose a dumbbell weight that allows you to perform at least eight yet not more than 12 repetitions with proper form. Sit tall on a workout bench with your knees bent to 90 degrees and your feet flat on the floor. Hold a dumbbell in each hand with an underhand grip; allow your arms to hang by your sides with the elbows tucked in close to your torso. Pull your stomach in, slightly lift your chest and press your shoulders down. Curl the dumbbell up to your shoulder while keeping the elbows in close to your body. Hold the contraction for one count and then slowly lower the dumbbells back to starting position. Complete three sets of eight to 12 repetitions.3.
Complete barbell curls while standing for a greater range of motion. Hold a barbell with an underhand grip, hands separated shoulder width. Elongate your back, contract your abdominal muscles, lift your chest and press the shoulder blades down and away from your ears. Hug your elbows into your torso and allow the barbell to hang in front of your thighs. Bend your elbows and pull the barbell to your shoulders while keeping your upper arms stationary. Hold the contraction for one count and lower the barbell back to starting position. Complete three sets of eight to 12 repetitions.4.
Stretch your biceps to help with flexibility and recovery after your strengthening session. Stand tall and clasp your hands behind your lower back. Rotate the arms inward slightly. Raise your arms away from your body, while keeping your hands together; you should feel a stretch on the front of your upper arm. Hold the stretch for 30 seconds and release.
- Weight bench
- Vary your resistance by using different types of weights, such as kettlebells and pulley cables.
- Perform two to three biceps exercises two times per week; execute three sets per exercise.
- Consult with a physician before starting a new fitness program. Inform your doctor if you have any injuries or medical conditions.