With the best mixture of isolation workouts, you don’t must spend lengthy within the fitness center to construct muscle in your arms. This dumbbell arms exercise from private coach Adam Enaz pairs triceps and biceps workouts in antagonistic supersets to maximise effectivity and depth.
“An antagonist superset is a power coaching approach the place you carry out two workouts back-to-back that focus on opposing muscle teams, generally known as antagonistic muscle pairs,” says Enaz. “This strategy means that you can work completely different muscular tissues whereas giving the opposing muscle group an opportunity to relaxation between units, maximizing effectivity and depth in your exercise.”
How To Do This Dumbbell Arms Exercise
Work by way of the three supersets beneath, taking minimal relaxation. Enaz suggests that you just goal to construct up the burden you utilize by 1-2kg each six weeks to progressively overload the muscle and stimulate development.
Reps 10-12
“Stand together with your ft shoulder-width aside, holding a dumbbell in every hand together with your arms totally prolonged,” says Enaz.“Bend your elbows to carry the dumbbells in direction of your shoulders, retaining your elbows near your physique. Squeeze your biceps on the high of the motion, then slowly decrease the dumbbells again to the beginning place.”
Reps 10-12
“Lie on a bench [or the floor] with a dumbbell in every hand and your arms prolonged straight up,” says Enaz. “Holding your higher arms stationary, bend your elbows to decrease the dumbbells in direction of your brow. Lengthen your arms again as much as the beginning, squeezing your triceps on the high.”
Reps 10-12
“Stand together with your ft shoulder-width aside, holding a dumbbell in every hand together with your palms dealing with,” says Enaz. “Bend your elbows to carry the dumbbells in direction of your shoulders, retaining your palms dealing with one another all through the motion. Slowly decrease the dumbbells again to the beginning place.”
Reps 10-12 reps
“Stand or sit with a dumbbell held overhead in each arms and your arms totally prolonged,” says Enaz. “Decrease the dumbbell behind your head by bending your elbows. Lengthen your arms to carry the dumbbell again to the beginning, totally partaking your triceps.”
Reps 10-12 both sides
“Stand together with your ft shoulder-width aside, holding a dumbbell in every hand, together with your palms dealing with ahead,” says Enaz. “Bend your elbow to carry one dumbbell in direction of your shoulder whereas retaining the opposite arm stationary. Alternate arms with every repetition, specializing in managed motion and retaining pressure within the biceps.”
Reps 10-12
“Maintain a dumbbell in every hand and hinge ahead at your hips, retaining your again flat,” says Enaz. “Bend your elbows to carry the dumbbells in direction of your chest. Lengthen your arms straight again, squeezing your triceps on the high of the motion. Slowly decrease the dumbbells again to the beginning place.”
About Our Knowledgeable
Adam Enaz is a degree 3 certified private coach and a registered scientific dietitian working within the NHS. Enaz has a BSc in Dietetics and greater than 10 years of expertise working as a private coach, and makes use of his scientific background to assist supply a science-based strategy to his coaching and diet recommendation.
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