Dumbbell Arm Workouts to Strengthen and Build Your Arms

Dumbbell arm workouts are an efficient way to build strength, work your upper body and get a sweat in.

Dumbbell arm workouts are an efficient way to build strength, work your upper body and get a sweat in.

Dumbbells, regardless their weight, add resistance to your training and so can have many health and physical benefits, such as:

  • Improved muscle strength
  • Greater muscle tone
  • Protected joints from injury
  • Developed flexibility and balance
  • Increased muscle-to-fat ratio

You don’t necessarily need heavy barbells to build arm strength; a pair of dumbbells are extremely versatile and incredibly effective.

To ensure a dumbbell strength program is effective it should take into account your weaknesses and strengths, and include specificity, progression, overload and adaptation. These principles are all important if you’re looking to improve your performance.

Add these dumbbell arm workouts to your training and reap the benefits.

dumbbell arm workoutsSource: Photo courtesy of CrossFit Inc

DUMBBELL ARM WORKOUTS

Rich Froning Dumbbell Snatch Complex

5 Sets of:

  • 3 Power Snatch
  • 3 Snatch
  • 3 Overhead Squats

Work up to heavier sets (100 lb. was the heaviest he had).

 

 
 
 
 
 
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Work up to heavier sets (100 lb. was the heaviest Rich Froning worked up to).

This workout is intended as a complex, so make sure to only let go of the dumbbell once you’ve completed a total of nine repetitions (three of each exercise).

Both arms count as one set.

Pump Sesh

For Quality 21-15-9 Reps of:

  • Dumbbell Strict Press
  • Bent Over Row

Use two dumbbells for this workout and don’t rush the movements. The dumbbell strict press is a simple and efficient exercise, working your shoulders (which stabilise the weight overhead), triceps and pecs.

“A single-arm vertical press provides an excellent benchmark for assessing strength gains,” says strength and conditioning coach and owner of CrossFit Kansas City, Michael Rutherford. “I offer the following standards as a relative guide of strength:

  • Gold: 50% of body weight
  • Silver: 40% of body weight
  • Bronze: 30% of body weight
  • Time to get pressing: < 30% of body weight

The bent over row is a good exercise to target muscles that you don’t normally use during classic CrossFit workouts. Dumbbell rows from a bent forward posture develop your rear deltoids.

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