Arm Building Workout Programs. Close-Grip Barbell Bench Press. 3 sets, 4-6 reps. Cable Rope Overhead Triceps Extension. 2 sets, 8-12 reps. Triceps Pushdown. 2 sets, 15 reps. Barbell Curl. 3 sets, 4-6 reps. Dumbbell Alternate Bicep Curl. 2 sets, 8-12 reps. Standing Biceps Cable Curl. Palms-Down Wrist Curl Over A Bench.
Add size to your arms, chest and shoulders with these four dumbbell workouts.. Raise the weight behind you until your arm is straight, then lower back to the start
The following dumbbell workout routines can be performed using dumbbell. Routines for: Pectorals; Shoulders; Arms; Abdominals; Back; Legs; Buttocks. It's Free. Try Now!. weighted crunch Dumbbell exercises for abdominal muscles .
Dumbbell Curl. Stand with your feet shoulder-width apart. To begin, bend your left arm 90 degrees so your left arm is parallel to the floor. Curl your right hand toward your shoulder. Do 8 curls with your right arm, keeping both elbows close to your ribs. Switch sides, doing 8 curls with your left arm.