How to pump up your arms at home, here are the five best exercises with dumbbells. To perform them, you only need two high-quality set dumbbells that allow you to add weight.
And of course the desire, patience and proper execution of the exercises themselves.
Thanks to them you can effectively work the muscles of the biceps, triceps, forearm.
Here is a selection of five great exercises to build up your arm muscles. Of course you can then substitute a certain exercise for another, but it is the principle of action that is important, which it is advisable to adhere to.
1. Dumbbell bicep raises while standing or sitting.
Pumping up both biceps bundles. A basic exercise, preferably performed at the beginning of biceps training.
Can be performed standing or sitting. While performing this exercise, make a gradual supination of the hands.
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2. Concentrated bends with dumbbells.
Pumping the peak of the biceps. Isolated exercise, performed at the end of the workout.
Sitting with the working arm resting on the knee. Working weight is not large, the movement is slow.
3. Zottman bends.
Pumping up the biceps and forearm. A difficult basic exercise, two in one.
Good for shaking up the biceps or saving time. In the first phase of the exercise you perform a normal dumbbell lift, then in the upper point the hand is unfolded with the palm down and the lowering is performed.
4. French dumbbell press standing or sitting.
Pumping up the triceps, especially the long bar.
Can be performed both standing and sitting. Working weight is not large, make sure that the elbow is not moving during the performance.
5. Arm extension in a bend.
Pumping the triceps.
To do this, rest your free hand on a non-moving surface. The body must be parallel to the floor.
These are the exercises for the arms. You don't have to take them all at once and include them in your workouts, you can alternate them one by one.
As you can see, you do not need to have complex training equipment in order to have strong and strong arms.
