If you’re looking for a quick and convenient way to sculpt a fantastic set of arms for the summer, look no further.
Today, we’ll go over the most effective way to train your arms with very little equipment.
Grab yourself a pair of dumbbells and get ready. We’ll be training biceps and triceps in an alternating fashion.
1. Bicep Curls
Grab the pair of dumbbells, hold them to your sides, and stand straight with your feet shoulder-width apart. Position your palms to face forward.
With your elbows stationary and close to your sides, bend your arms and bring the dumbbells up toward your shoulders.
Slowly lower down to starting position.
2. Tricep Kickbacks
With a dumbbell in one hand, bend your torso forward until it becomes almost parallel with the ground. With a bend at the elbow, raise your arm until it’s in line with your chest.
From there, contract your tricep to extend your arm and lockout your elbow fully. Then, slowly bend the arm again until it forms a 90-degree angle at the elbow.
3. Hammer Curls
Grab two dumbbells, position them to your sides, and stand tall with your feet shoulder-width apart. Your palms should be facing your thighs.
From there, bend both elbows simultaneously and bring up the weights up toward your shoulders. Hold for a moment and slowly return to starting position, fully straightening both arms.
4. Overhead Tricep Extension
Grasp one dumbbell with both hands and raise it over your head. Your upper arms should be close to your ears.
Bend your elbows and bring the dumbbell down behind your head until you feel a gentle stretch in your triceps.
Extend your arms fully to bring the dumbbell back over your head.