There are many variations of dumbbell exercises for your arms, but they are all remarkably similar to each other. We thought we would name two of our favourite dumbbell exercises. One for the biceps and one for the triceps.

Hammer curls

The hammer curl works the biceps primarily, but also works the muscles in your forearm. Helping to increase your grip strength while also building bigger biceps. Stand upright with your chest pushed out and shoulders pulled back. Hold a hex dumbbell in each hand, hold the dumbbell like you would a hammer, with a neutral grip. Take a deep breath and then curl one arm upwards with your elbow locked in place beside your torso. Pause when the dumbbell has reached shoulder height, and then slowly lower the dumbbell back down again. Once the weight is back down to the starting position you can swap hands and repeat the movement.

Skull Crushers

The final exercise we are going to look at is one of the best tricep exercises out there. All you are going to need is an exercise bench and a pair of hex dumbbells. Lie on the bench with your head right at the very edge of it. Hold one dumbbell in each hand using a neutral grip and raise your arms so that the dumbbells are directly over your chest with palms facing each other. Keeping your upper arms and elbows rigidly in place, curl the dumbbells until they are resting either side of your head. Pause, and then drive them back up to the starting position, keep your elbows straight and the exercise will target your triceps exclusively.

Exercises for your Shoulders, Back and Arms: Final Thoughts

In this page we have outlined what we believe to be the best dumbbell exercises for your arms, perfect to tone up, burn calories and achieve goals like to get back in shape after the vacations. If you use all of these in your workouts you will see some amazing improvements in your upper body strength. Giving you toned arms, a great calorie-burning workout, and a reduced risk of injury. [bottles can be a solution to dumbbells]

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