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6 dumbbell exercises for men to tone your arms

You may have a great set of pecs and lats, but what about your arms? If you think they could use a little extra attention, we’ve got just what you’re looking for.

In this article, we will cover some dumbbell exercises for men that can help you tone your biceps and triceps.


Dumbbell exercises to tone arms

Here’s a look at six of these exercises for men:

#1 Dumbbell Curl

Dumbbell curls are a great way to tone your biceps. To do this exercise, you need two dumbbells and a bench or chair that you can place the weight on when not in use.

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This is how you do it:

  • Start with both arms extended in front of you at shoulder height.
  • With your palms facing forward, raise one dumbbell toward your shoulder until it reaches chin level (or as close as possible).
  • Once there, slowly lower yourself until both arms are straight again.
  • Repeat this movement 12 to 15 times on each arm before switching sides and repeating again.
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To increase the difficulty of the movement, hold heavier weights – a couple of 20-pounders will work well here. Focus on having strict form throughout the set and avoid using momentum to lift heavier weights.


#2 Preacher Curl

To perform preacher curls, you need a preacher bench. If one isn’t available, you can use an incline bench. However, adjust the seat to about 45 degrees and adjust the backrest so your arms are at about 90 degrees.

To engage the biceps and minimize cheating of other muscle groups during the exercise, keep your upper arms close to your sides throughout the movement. Don’t let them flare out or up. Also, do not allow any movement in the elbow joint other than flexing and extending it: do not bend or twist.

When lifting weights off your rack or getting into position on a step machine (for example), don’t hold on to anything for support. Instead, take small steps until you’re ready for each rep. That will keep the tension on the biceps throughout the movement instead of using momentum to get off the rack or platform before prematurely releasing.

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That’s especially important if you use heavier weights. If they’re too heavy, they won’t provide enough resistance as you move, not only to prevent cheating, but also to reduce the chance of injury and prevent poor form.


#3 Standing Overhead Triceps Extension

Overhead triceps extensions are a unique workout for triceps. They target each head of the triceps and can help build a solid set of arms.

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This is how you do this exercise:

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  • Raise your arms straight above your head, palms facing forward.
  • Lower the weights behind your head (elbows should stay close to your ears).
  • Perform the desired number of repetitions.
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Lying Down Dumbbell Jumper #4

This is a great exercise for the chest. To do this, you will need a pair of dumbbells.

Proceed as follows:

  • Lie down on a flat bench and hold the dumbbells at arm’s length above your chest, palms facing out.
  • Slowly lower the dumbbells behind you until they’re parallel to the floor, but don’t let them touch.
  • Raise them back to arm’s length above your chest, maintaining good posture at all times and making sure not to sway or use momentum. It should be a slow, controlled movement with no jerky movements.
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#5 Triceps kickback

Kickbacks are a great way to work your triceps and feel that signature stretch without the need for fancy equipment or previous gym experience. It’s beginner friendly, team friendly, and has just about everything you could possibly need in a beginner arm workout.

This is how you can do it:

  • Stand with your torso bent at a 90-degree angle.
  • Grab the dumbbells with an overhand grip.
  • Raise the dumbbells up and to the sides until they’re parallel to the floor.
  • Lower them back to your sides.

#6 Hammer Curl

This is how you do it:

  • Take a dumbbell and hold it at your side with your palm facing in (this is called a neutral grip).
  • Without moving your upper arm, bend it to bring the weight up to shoulder height.
  • Make sure to keep your elbow pointed toward the ground throughout the movement.

Beginners should start out using light weights and focus on good form instead of increasing the number of reps or reaching for heavy weights too soon.

Start by doing around 10 to 12 reps per set for 2 to 3 sets every other day when you first start so you can get used to doing the exercise correctly before progressing to heavier weights or more sets per training session and periods. longer rest periods between workouts


Put off

The best bicep exercises for men to tone their arms are dumbbell curls, hammer curls, and everything in between. All of these exercises use your muscles in different ways to help you build upper body strength and definition.

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