Dumbbells are versatile equipment. With their help, you can work out many muscles, and if you purchase several sets of dumbbells of different weights, you can effectively exercise at home, gradually increasing the load. Let's look at a set of exercises with dumbbells for hands.
- Arm muscles - anatomical atlas
- Pump up your arms with dumbbells
- Techniques and options for bending arms, pumping biceps at home
- Exercise: lifting dumbbells in front of you
- Pumping deltas. Features of dumbbell raises
- Two options for dumbbell and barbell rows to the chin
- Bent over arms raise
- Bent-over dumbbell row
- Standing Dumbbell Row
- Dumbbell rows on a bench
- Supported dumbbell row
- Extension of arms from behind the head
- Extension standing and sitting
- Lying extension
- Scheme of training for arms with dumbbells at home
- Lesson plan. Pump up large biceps, pectoral muscles and front deltoids quickly and correctly
- Plan with emphasis on triceps, middle and rear deltoids, back muscles
Arm muscles - anatomical atlas
Muscles are elastic fibers, thanks to which the arms can rotate, extend, bend, they can be moved away from the body or, on the contrary, brought towards the body.
The arm muscles respond well to training and quickly become stronger
Two large groups can be distinguished:
- from shoulder to elbow - brachial muscles
- from the elbow to the hand - muscles of the forearm
In addition, muscles can be superficial, that is, located under the skin, or deep, they are located under the superficial muscles, on the bones.
During training, we are most interested in the superficial muscles of the shoulder: biceps (or biceps), triceps (or triceps) and deltoids. They occupy a large area of the shoulders and increase in volume well through exercise.
Breathing while doing exercises
Biceps exercises : inhale - when you slowly lower the dumbbells down, exhale - when you raise your arms with dumbbells, bending your elbows.
Triceps exercises : inhale - when you slowly lower the dumbbells down, exhale - when you straighten your arms with dumbbells.
The given exercises will be the best answer to the question of how to pump up your arms with dumbbells at home. Because these are the most effective movements from the entire arsenal that are best suited for home workouts. And for them you will only need dumbbells and any strong and reliable piece of furniture on which you can perform exercises while sitting or lean on it.
Scheme of training for arms with dumbbells at home
We have figured out how and why certain exercises are performed, but now the question arises of how to organize them into a complex and how many times to do them.
It is better to perform all basic exercises at the beginning, and finish off the muscles with isolating exercises at the end.
Lesson plan. Pump up large biceps, pectoral muscles and front deltoids quickly and correctly
This workout can be done at home every other day on odd weeks.
- Medium grip push-ups - 10x3
- Dumbbell press with straight medium grip - 8x5
Do not hit the dumbbells against each other in the upper position
- Biceps curl with supination - 12x4
- Concentrated lift - 8x4
- Lifting dumbbells in front of you - 12-15x5
Plan with emphasis on triceps, middle and rear deltoids, back muscles
This workout can be done every other day on even weeks.
- Close-grip push-ups (can be done from the knees) - 6-8x3
- Neutral grip dumbbell bench press – 10x5
Make sure that your hands do not go up towards your head, press above your chest
- Wide grip row to the chin - 8x4
- Standing bent over dumbbell raises – 8-10x5
- French press of one dumbbell with one arm lying down - 10-12x5
If you plan to train your arms at home, it is worth purchasing collapsible dumbbells or several pairs of dumbbells of different weights to make your workouts as effective and varied as possible. However, you should still add exercises with your own weight: exercises on horizontal bars, parallel bars, push-ups, so that isolated movements are correctly combined with basic ones.
