With the suitable mixture of isolation workouts, you don’t must spend lengthy within the health club 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 concentrate on opposing muscle teams, referred to as antagonistic muscle pairs,” says Enaz. “This strategy lets you work completely different muscle groups 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 the three supersets under, taking minimal relaxation. Enaz suggests that you simply intention to construct up the burden you employ by 1-2kg each six weeks to progressively overload the muscle and stimulate development.
Reps 10-12
“Stand along with your ft shoulder-width aside, holding a dumbbell in every hand along with your arms totally prolonged,” says Enaz.“Bend your elbows to elevate the dumbbells in the direction of your shoulders, preserving 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. “Retaining your higher arms stationary, bend your elbows to decrease the dumbbells in the direction of your brow. Lengthen your arms again as much as the beginning, squeezing your triceps on the high.”
Reps 10-12
“Stand along with your ft shoulder-width aside, holding a dumbbell in every hand along with your palms dealing with,” says Enaz. “Bend your elbows to elevate the dumbbells in the direction of your shoulders, preserving 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 fingers and your arms totally prolonged,” says Enaz. “Decrease the dumbbell behind your head by bending your elbows. Lengthen your arms to elevate the dumbbell again to the beginning, totally participating your triceps.”
Reps 10-12 both sides
“Stand along with your ft shoulder-width aside, holding a dumbbell in every hand, along with your palms dealing with ahead,” says Enaz. “Bend your elbow to elevate one dumbbell in the direction of your shoulder whereas preserving the opposite arm stationary. Alternate arms with every repetition, specializing in managed motion and preserving pressure within the biceps.”
Reps 10-12
“Maintain a dumbbell in every hand and hinge ahead at your hips, preserving your again flat,” says Enaz. “Bend your elbows to carry the dumbbells in the 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 Professional
Adam Enaz is a stage 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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