Home Sport News 6 Dumbbell Workout routines for Males to Tone Their Arms

6 Dumbbell Workout routines for Males to Tone Their Arms

6 Dumbbell Workout routines for Males to Tone Their Arms


You could have an important set of pecs and lats, however what about your arms? For those who suppose they may use some additional consideration, we have simply what you are in search of.

On this article, we’ll cowl a couple of dumbbell workouts for males that may make it easier to tone your biceps and triceps.

Dumbbell Workout routines to Tone Arms

This is a have a look at six such workouts for males:

#1 Dumbbell Curl

Dumbbell curls are a good way to tone the biceps. To do that train, you want two dumbbells and a bench or chair that you would be able to place the load on when it is not in use.

This is the way you do it:

  • Begin with each arms prolonged straight out in entrance of you at shoulder-height.
  • Together with your palms going through ahead, curl one dumbbell up in direction of your shoulder until it reaches chin peak (or as shut as potential).
  • As soon as there, slowly decrease again down until each arms are straight once more.
  • Repeat this motion 12–15 instances on every arm earlier than switching sides and repeating once more.


To extend the issue of the transfer, maintain heavier weights — a pair of 20-pounders will work effectively right here. Deal with having strict kind all through the whole set, and keep away from utilizing momentum to raise heavier weights.

#2 Preacher Curl

To carry out preacher curls, you want a preacher bench. If one is not accessible, you need to use an incline bench. Nonetheless, set the seat to roughly 45 levels, and modify the backrest in order that your arms are at about 90 levels.

To have interaction your biceps and reduce dishonest from different muscle teams throughout the train, maintain your higher arms near your sides all through the motion. Don’t allow them to flare outward or upward. Moreover, do not permit any motion on the elbow joint aside from flexing and lengthening it: no bending or twisting.

When lifting the load off of its rack or entering into place on a stepper machine (as an illustration), do not maintain onto something for assist. As a substitute, take small steps until you are prepared for every rep. That may maintain rigidity on the biceps all through the whole motion versus utilizing momentum to get going off the rack or platform earlier than letting go prematurely.


That is particularly necessary if utilizing heavier weights. In the event that they’re too heavy they will not present sufficient resistance whereas being moved round not solely to forestall dishonest but additionally to scale back the probability of damage and stop poor kind.

#3 Standing Overhead Triceps Extension

Overhead tricep extensions are a signature tricep exercise. They aim every head of the tricep and might help construct a stable set of arms.

This is the way you do that train:

  • Stand along with your ft shoulder-width aside, holding a dumbbell in every hand.
  • Increase your arms straight overhead, along with your palms going through ahead
  • Decrease the weights behind your head (your elbows ought to keep near your ears).
  • Carry out the specified variety of repetitions.


#4 Mendacity Dumbbell Pullover

This can be a nice train for the chest. To carry out it, you’ll need a pair of dumbbells.

Proceed as follows:

  • Lie again on a flat bench, and maintain the dumbbells at arm’s size above your chest, along with your palms going through away from you.
  • Slowly decrease the weights down behind you until they’re parallel to the ground, however do not allow them to contact.
  • Increase them again up once more to an arm’s-length above your chest, protecting good posture all through and ensuring to not swing or use momentum. That needs to be a sluggish, managed motion with no jerking motions.


#5 Tricep Kickback

Kickbacks are a good way to hit the triceps and really feel that signature stretch while not having fancy gear or any prior expertise within the gymnasium. It is beginner-friendly, equipment-friendly, and has nearly every thing you would want in a starter arm exercise.

This is how you are able to do it:

  • Stand along with your torso bent at a 90-degree angle.
  • Grasp the dumbbells with an overhand grip.
  • Increase the dumbbells up and out to your sides until they’re parallel to the ground.
  • Decrease them again right down to your sides.

#6 Hammer Curl

This is the way it’s achieved:

  • Seize a dumbbell, and maintain it by your facet along with your palm going through inward (that is known as a impartial grip).
  • With out shifting your higher arm, bend it to carry the load as much as shoulder peak.
  • Make certain to maintain your elbow pointed down in direction of the ground all through the motion.

Inexperienced persons ought to begin off utilizing mild weights and deal with good kind reasonably than rising their variety of reps or going for heavy poundages too quickly.

Start by doing about 10-12 reps per set for 2-3 units each different day while you first begin out with the intention to get used to doing the train accurately earlier than progressing to heavier weights or extra units per exercise session and longer relaxation intervals between exercises.


The very best biceps workouts for males to tone their arms are dumbbell curls, hammer curls, and every thing in between. All these workouts use the muscular tissues in several methods that will help you develop higher physique energy and definition.

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