Dumbbells are one of the most versatile tools that you can use when working out but most people end up doing the same old workouts leaving their muscles wanting more. Lateral raises, bench presses, and even curls are all well and good but sometimes adding variations to your workout can get you better results. If you want to reinvent your strength training routine, here are five workouts that you can include to exercise your arms.
- The Bent Press. Hold a dumbbell in one hand with your elbow bent so that the weight is positioned near your ear. Your feet should be slightly wider than your hips. Twist your hip as you bend forward with your other hand touching the ground and the dumbbell pressed upwards. Go back to the first position and repeat.
- Renegade Row with Rotation. Tired of doing the same old pushups day in, day out? How about adding a little twist by incorporating dumbbells to your routine? Start in a push up position but with hands holding on to your dumbbells with weight balanced on the balls of your feet and the weights. Engage your core as you row the left dumbbell towards your chest. Continue your movement upwards by twisting to the left so you can extend your left arm upwards. Bring the weight down slowly to go back to your first position. Repeat with the other arm.
- Bottom Up Press. Stand up straight with feet about hip width apart. Raise a dumbbell at shoulder height while holding the bottom. Press your weight upwards and make sure that it is balanced on the palm of your hand. Bring the weight back down slowly and repeat 5 times. Switch to the other arm and repeat the steps mentioned.
- Straddle Press. Sit down on the ground with your feet extended out in front of you. Hold your dumbbell at the same height as your shoulder. Press the weight upwards while maintaining a straight back and straight legs. Bring the weight back down and repeat while paying attention to form. Do the same with the other hand. This workout is perfect for the flexibility of your hips as well as hamstrings while strengthening your core muscles.
- The Windmill. Stand up straight with your feet about hip-width apart. Press your dumbbell overhead throughout this exercise. Hitch your hip then slowly reach downwards with your other arm letting your arm and shoulder rotate accordingly. Keep looking at your pressed dumbbell as you go down. Go back to starting position and repeat five times. Switch to the other arm and repeat.
What’s great about these exercises is that you can start with light weights so you can practice the proper form. As you progress in your exercise regimen, you can increase the weight of your dumbbells to really test your muscles. Incorporating these exercises to your fitness routine not only workout your core but also your flexibility and strength. Plus, your body will be challenged a new with these new twists to an otherwise boring dumbbell routine.