Adriana Lima 
When it comes to training, many times we can make the mistake of paying too much attention to a certain part of the body. A very common failure especially in women, since many are obsessed with working only certain areas such as buttocks , legs or abdomen, completely forgetting about the arms . But the truth is that this is possibly one of the parts of the body that most reveals the passage of time.
However, Dumbbell Exercises like everything in life, showing off toned and beautiful arms requires a certain perseverance and dedication. That is why we bring you below a series of exercises that will help you strengthen your muscles and avoid the dreaded ‘bat wings’, from the comfort of your home and only with the help of some dumbbells.
Contents
Alternating bicep curl
It is, perhaps, one of the most classic exercises to tone the bicep area. To do this, keeping your back straight and your chest elevated, take the dumbbells and with your arms stretched out to the sides of your body, first lift one up to shoulder height. Repeat 10-12 times for 3 sets while alternating with the opposite arm. Remember that it is important not to force the muscle and warm up previously so as not to cause an injury or possible strains , so take your time to perform the repetitions.
Two Arm Triceps Extension
This exercise can be performed either in a squat position with feet apart and knees slightly bent, or sitting on a chair or fitball (yoga ball). Perfect for strengthening and defining the triceps , it consists of holding the dumbbell with both hands behind the head, with the elbows at right angles. Raise your arms up above your head, extending them almost fully, and return to the starting position. Perform the same movement 10-12 times in 3 different sets.
One Arm Triceps Extension
It is very similar to the previous one with the only exception that in this case you will only have to support one of the hands on the hip or on the opposite forearm . Hold a dumbbell in your opposite hand and put it behind your head with your elbow bent at a right angle. Contract your triceps and lift the dumbbell to fully extend your arm and return to the starting position. Repeat the movement 10-12 times in 3 sets, alternating each arm.
Frontal raises
Stand with your feet slightly apart and a dumbbell in each hand with your palms facing down. From this position, alternate lifts until your arm is parallel to the ground. You can do 3 sets of 10 reps with each arm. It is one of the most effective exercises to work the front face of the deltoid , in addition to being useful for increasing shoulder muscle mass and gaining strength.
Posterior lifts
Also known as ‘birds’ with dumbbells, they are an exercise that allows you to strengthen and, in general, work the region of the shoulders , which will make them look more defined and more resistant. To do this, you must stand with your back straight and your torso parallel to the ground. With the arms also horizontal to the body and the dumbbells in each hand, raise both arms with the elbows slightly bent until the forearms are in a horizontal position facing the ground. Return to the starting position and repeat 10-12 times in 3 sets.
Lateral raises
Like the front raises, this is one of the most common exercises to strengthen the shoulders, in addition to the trapezius and the deltoid . However, to be effective, it is mandatory to follow a series of recommendations so that the muscles work properly. To do this, stand with your legs slightly apart and your back straight. With your arms parallel to your body and a dumbbell in each hand, raise your arms horizontally keeping your elbows bent and return to the starting position. 10 repetitions will be enough.
Dumbbell lunge
The dumbbell lunges are a relatively easy exercise to perform and very effective in achieving results and exercising the lower body. To do this, grab the dumbbells with your palms facing down. Maintain an upright position and spread your feet shoulder-width apart with your arms fully extended on either side of your torso. Then take a wide stride with one leg bending at the knee, without touching the ground. Return to the starting position and repeat the process alternating with the opposite leg at least 10-12 times.
