How to Develop Upper Arm Muscle with Dumbbells

Everyone thinks that what you need is a fairly heavy barbell, the kind to which you add plates and lift religiously everyday until muscles just pop up everywhere. Unless you have the genetic propensity to do just that most of us cannot do that, certainly not without injuring oneself, hence dumbbells. Many times the injuries with heavier weights, without proper medical attention, could result in permanent damage.

Difficulty: Moderately Challenging

Instructions

1. For a simple upper arm bicep curl bring the 10 to 15 lb. dumbbell from the lowered position to the curled position, or at the upper arm, bicep area.

2. Lower the dumbbell to its starting position slowly and deliberation. It would not hurt to monitor the movement with a full-length mirror as the mind may very well be factor in your concentration to move the weight through the repetitions and with force.

3. With the French Curl the correctness of the movement is even more stringent with the elbow bent above the head, while raising and lowering the weight slowly through its cycle and the 6-8 reps. You can alter the movement while draping the arm diligently up over the head and focusing the concentration even further. Think of stretching the bent elbowed arm gently to the other shoulder, except you have to use the dumbbell. You might want to practice without the dumbbell prior to executing the movement with weight.

4. The last movement for today constitutes the Bent Over Tricep Curl. In this movement the body is bent at the waist with the elbow tucked in so as to move the dumbbell from a lowered position. The end motion is where the dumbbell is raised slowly to a level position in order to complete the rep. Again, you can practice the movement without weight so as to perfect the slow, deliberate movement. Remember to keep the bent elbow tucked into the waist area as much as possible in order to single out the three-headed muscle. There may be several other movements, but this one can build the muscle larger and quicker.

Tips & Warnings

• As with any strenuous exercise, especially with weights. Schedule the workouts to alternate 3-day per week sessions, alternated with cardio or jogging and walking. This will balance your workouts and body nicely as the muscles recuperate. It is an old adage that muscle technically is not necessarily built with weights, just tears the tissue down, so that rest and proper nutrition cause the development.
• It is pertinent to note that excessive poundages not be used with dumbbells unless you achieve intermediate to advanced stages. This rule of thumb, especially for beginners, rules in order to prevent muscle damage. You must remain healthy by moving the proper poundage in a slow, deliberate fashion. After all, you want to return to your workouts with gusto and in a rested state and you will see process of development. The time frame varies with the individual.

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