Are you looking for an effective arm workout that you can do at home with limited equipment? Look no further! In this video, I'll show you a great arm workout that uses just one dumbbell. This workout is perfect for those who don't have access to a full gym or want to save time by working out at home.
1. Bicep Curl
For this exercise, you will need a medium dumbbell.
Stand with your feet shoulder-width apart and hold the dumbbell in one hand with your palm facing forward.
Slowly curl the dumbbell towards your shoulder, while keeping your elbow close to your body.
Hold the position for a second and then slowly lower the weight back to the starting position.
Repeat the exercise for several repetitions and then switch to the other arm.
The bicep curl is a bit of an obvious choice for training the arms, but it’s a staple exercise for a reason. It targets your biceps evenly and is great for increasing bicep size and improving arm strength.
2. Tricep Extension
For this exercise, you will need a heavy dumbbell.
Hold the dumbbell with both hands and raise it above your head.
Slowly lower the dumbbell behind your head by bending your elbows.
Straighten your arms to lift the dumbbell back up.
Repeat the exercise for several repetitions.
The tricep extension targets your triceps, which tones and strengthens your arms, and improves upper body strength and performance in other exercises like push-ups and bench presses.
3. Hammer Curl
For this exercise, you will need a medium dumbbell.
Stand with your feet shoulder-width apart and hold the dumbbell in one hand with your palm facing your body.
Slowly curl the dumbbell towards your shoulder, while keeping your elbow close to your body.
Hold the position for a second and then slowly lower the weight back to the starting position.
Repeat the exercise for several repetitions and then switch to the other arm.
The hammer curl targets your biceps and forearms, which helps build arm strength and improves grip strength. It also trains your brachialis, which is located in the middle of your arm between the triceps and biceps. Building this muscle up pushes the triceps and biceps outwards, creating even thicker arms.
4. Tricep Kickback
For this exercise, you will need a light dumbbell.
Hold the dumbbell in one hand and bend forward at the waist.
Extend your arm back until it's parallel to the ground.
At the peak of the movement, dip your shoulder towards the ground. This uses gravity to place even more load on the triceps.
Lower your arm back down and repeat the exercise for several repetitions.
Switch to the other arm and repeat.
This exercise targets your triceps and is great for building stronger, more toned arms.
5. Concentration Curl
For this exercise, you will need a medium dumbbell and a bench or chair to sit on.
Sit on a bench or chair with your legs apart and hold the dumbbell in one hand.
Rest your elbow on your inner thigh and curl the dumbbell towards your shoulder.
Hold the position for a second and then slowly lower the weight back to the starting position.
Repeat the exercise for several repetitions and then switch to the other arm.
This exercise is great for increasing bicep size and improving arm strength.
For effective training at home, contact Tokyo Titan!
I am Tokyo Titan, an internationally-certified bodybuilding specialist personal trainer and nutritionist. Using bodybuilding techniques, together we will create the body that you want in a short amount of time. Lessons are provided in three formats: online, in-person at my private gym in Ota-ku, Tokyo, a few minutes walk from Omori-machi Station on the Keikyu Line, and in-person at a convenient location of your choice. Customers can choose either lesson style or a combination of both to suit their preferences and schedule. As a bilingual Japanese native English speaker, I can provide lessons in either Japanese or English, allowing customers to train both their bodies and their language skills at the same time. For more information, inquire today!
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