Dumbbells are an excellent way to increase muscle strength. A great number of weightlifters use them to build and tone muscle tissue. Although dumbbells are excellent additions to any workout, women often skip using them. Weights have the bad reputation of bulking up muscles, but this is not true. If used correctly, dumbbells tone and slim down arms. To help you achieve great results, here are three dumbbell workouts to tone your arms. Before you begin, pay close attention to these helpful safety pointers:
Before Picking up Dumbbells
First warm up your arms by doing arm circles or stretches. The warmup exercises prepare your arms and shoulders for using the weights. Never bend from the waist to pick up any objects. Always keep your back straight and bend your knees to pick up your dumbbells. This means squatting down toward the floor while bending both legs at the knees. The move is basically a leg squat and you should feel tension in the thighs. Always engage your abdominal muscles or core by pulling them in toward your body. Your core offers stability for your body.
1. Standing Dumbbell Curls for Bicep Workout
Biceps are the most worked out muscle in the arms. Here is an exercise that’s great for toning your biceps. Women need 2 to 5 pound dumbbells. After warming up for two to three minutes, slowly bend down and pick up your dumbbells. Remember to keep your back straight. Your weights should feel comfortable in your hands. Place your feet the same width as your shoulders with your knees slightly bent. Avoid tension in your arms and shoulders by keeping them relaxed at your sides. Slowly raise the dumbbells with your palms turning toward you. As you raise your arms, breathe out. Breathe in as you lower the weights. Do this five times and then relax. Repeat 3 to 5 times.
2. Sit and Curl for Biceps
You need a sturdy chair with a low back. A metal folding chair is best. Put your dumbbells on both sides of the chair, slightly in front of the chair legs. Sit down facing the back of the chair; you should be sitting backward. Carefully lean forward on the chair’s back and pick up the weights. Steady yourself using your legs and keep your back straight. Tighten your abs and exhale as you curl your arms upward. Inhale as you lower your arms. Do 3 to 4 sets of five reps each.
3. Tone Triceps with Arm Circles
Arm circles go beyond just warming your muscles up. You can use dumbbells to tone up triceps faster. You need a set of light dumbbells to begin with; increase the weight as you get stronger. Stand with your back straight with knees bent softly. Remember to tighten your core for stability. Slowly raise both arms so that they’re horizontal with the floor and no higher than your shoulders. Begin with small forward circles. Do five in the beginning, then rest. Repeat this exercise two more times. After completing all three sets, change direction and do three sets of five reps.
When you’ve completed any exercise, always remember to stretch. Stretching prevents injury and soreness.