Dumbbells – Arms


Hammer Curls:

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The palms of the hands should be facing your torso. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps.

Shoulder Press:

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. … Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. … Variations: You can perform the exercise standing or sitting

Bicep Curls:

Stand up straight with a dumbbell in each hand atarm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.


Start with a dumbbell in each hand and your palms facing your torso. While keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended

Concentration Curls:

  1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
  2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
  3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

Front Raise:

 stands with their feet shoulder width apart and weights or resistance handles held by their side with a pronated (overhand) grip. Bring the arms up in front of the body to eye level with only a slight bend in the elbow.

Keep a slight bend in the elbow when lifting as keeping the elbow locked will add stress to the elbow joint and could cause injury.

Upright Rows:

Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.

Lateral Raise:

Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.

Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.