5 Exercises With Dumbbells That Can Help You Eliminate Flabby Arms

Impressively developed arms are undoubtedly one of the biggest fitness dreams for most men and women. For this reason, in the gym, it is almost always a challenge to reach the goal of exercising biceps and triceps.

In order to effectively force these attractive groups of muscle growth, we show you five simple exercises with regular exercise, with which your arms should be strengthened.

Sagging forearms fall into the group of the most common problems that many people have. Since there are no unsolvable problems when it comes to fitness, and the forearms can be toned, it is only necessary to bring the muscles in this area into the correct shape. Let’s look at these exercises.

1. Dumbbell triceps extension (on the floor)

• Lie on your back and support yourself with the soles of your feet.
• Keep your arms straight, making a 90-degree angle to the ground, and hold a dumbbell in each hand.
• Raise the dumbbells by keeping your arms straight.
• Do 10 repetitions

2. Dumbbell triceps extension (standing)

• Stand with your legs apart with your feet shoulder-width apart.
• Next, place both hands in front of you and hold a dumbbell at one end (or the handle of the kettlebell).
• Raise your arms above your head and bend your arms while holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
• Make sure your spine, legs, and knees are in a straight posture.
• Then return to the starting position.
• Perform between 15 and 20 repetitions.

3. Dumbbell triceps kick

• First, hold a barbell or dumbbell in each of your hands ensuring a proper grip.
• When you are in a standing position, bend your knees making sure your back is absolutely straight and bend at the front.
• The front of the body should be parallel to the ground and the arms should be closer to your sides as a 90-degree posture between the forearm and the upper arm.
• Shoulders should be intact at your sides as you extend your arms to the back and feel the contraction in your triceps and arms.
• Hold the same position for a while and return to the starting point. Make sure you don’t swing your hands.
• Try to do at least 20 repetitions

4. Biceps curls

• Stand with your feet shoulder-width apart and hold a dumbbell in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
• Hold the dumbbell with your thumb and fingers wrapped in a good grip, with your wrist and arms facing out.
• Next, lift both dumbbells hard, bend your elbow toward your shoulders, and feel the pressure in your triceps and the backs of your arms.
• Then return to the starting position.
• Make 3 sets of 10 repetitions.

5. Hammer Curls

• Stand with your feet shoulder-width apart and hold a dumbbell in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
• Hold the dumbbell with your thumb and fingers wrapped in a good grip, with your hands and dumbbells at your sides.
• Next, lift both dumbbells hard, bend your elbow toward your shoulders, and feel the pressure in your triceps and the backs of your arms.
• Then return to the starting position.

• Make 3 sets of 10 repetitions.