Tone up your arms ready for summer with these simple dumbbell moves
This is a great move to work your triceps, the muscles that run along the back of your upper arms. If your dumbbells are too heavy, simply use one dumbbell instead of both.
- Start standing with your feet shoulder width apart. Hold your dumbbells above your head, and keep arms up straight. Maintain a straight back and core with soft knees.
- Slowly lower your weights back behind your head, keeping your upper arms and elbows locked into the side of your head. Your forearms are the only part moving here.
- Once being careful not to flare your elbows out too much. Once your forearms are down to your upper back, slowly stretch the arms upwards again so they’re straight above your head. Go nice and slow throughout this move.
This works your shoulders and your biceps.
- Hold a dumbbells in each hand by your shoulders. Your palms should face forwards and your elbows should be at a 90 degree angle. Again, maintain a straight back and core with soft knees.
- Using force from your shoulders, press the dumbbells up, hold for 3 seconds, then slowly lower back down to the start position.
You can also do this sitting down on a bench, with your back upright. In fact you may find that you can use a slightly heavier weight when sitting down as the muscles supporting your torso don’t have to work as hard and more focus can go on the arms.
Single Arm Alternating Lateral Raise
Work all the muscles in your shoulders with this move, as well as your serratus anterior; these are the muscles under your armpit that run along your ribs.
- Stand tall with your feet hip-width apart. Hold a dumbbell in each hand down at your sides.
- Raise your left arm out to the side, up to shoulder height, making sure your upper arm and elbow are up at a 90 degree angle to your body.
- Pause here for 3 seconds then slowly lower the left arm back down. Repeat on the other side.
As the name suggests, this works the chest muscles, plus it also gives biceps and shoulders a little workout too.
- Lying back on a bench, ensure your head, neck and shoulders, as well as your bottom, are firmly pressed down. Feet should also be pressed into the ground.
- Hold two dumbbells straight up above you, one in each hand, palms facing forward.
- Slowly lower the dumbbells down, so your elbows bend. Pause when the dumbbells come down to your chest. Then, press the dumbbells back up above you.
Remember this is a chest press, not a face press, so keep the dumbbells well away from your head.
Give those biceps a real workout with this basic move.
- Stand tall, knees soft and back and core flat. Hold a dumbbells in each hand, arms down by your side.
- Keep upper arms and elbows locked into the side of your body, then bend at the elbows and lift each dumbbell up to shoulder level. Squeeze your biceps as you do so.
- Then, slowly lower back down to the starting position.