Скачать с ютуб At Home Arm Workout With Dumbbells Weights - Beginner Arm Workout With Weights At Home в хорошем качестве

At Home Arm Workout With Dumbbells Weights - Beginner Arm Workout With Weights At Home

In this video we go through a beginners at home arm workout with weights. We go over six different exercises for a total arm workout with dumbbells. The exercises Timestamps 0:00 Intro 0:17 Sets, repetitions, weight recommendations 0:27 Standing Curls 0:45 Bent Over Kickbacks 1:15 Forearm Curls 1:42 Lying Extensions 2:09 Hammer Curls 2:35 Wrist Twists Transcript/notes Beginner arm workout at home with dumbbells We are going to go through 6 different exercises that will hit the major areas of your arms biceps, triceps and forearms. Do 3 sets for each of these exercises, and each set should consist of 8 to 10 repetitions. Start off using lighter weights in the 3 to 10 pound dumbbell range, until your targeted muscles get stronger and you get more comfortable with the movements. The first exercise is standing curls. Start by standing with a slight bend at the knees, holding the dumbbells at your sides with palms facing out in front of you. From this position, raise the weights upwards, bending at the elbow, bringing your hands near your shoulders. Your upper arms and shoulders should remain stationary. Then lower the weights down to the starting position. Use a slow and controlled motion, exhaling as you lift the dumbbells up and inhaling as you lower them. This exercise will work your biceps in the front of your upper arm. Next up is kickbacks. Start by standing with a slight bend at the knees and bending over at the waist to a point that is comfortable for you, and holding the dumbbells with your upper arms even with your torso and your forearms perpendicular to your torso. From this position, extend at the elbows raising the weights up to a point where your arms are straight. Your upper arms should remain stationary during the movement. Then lower the weights down to the starting position. This exercise will work your triceps in the back of your upper arms. The next exercise is forearm curls. For this exercise sit in a chair and bend slightly forward keeping a straight back, holding the dumbbells with palms facing outwards and have your forearms lying on your thighs with your hands hanging out over your knees. For the exercise, curl your wrists upwards, raising the weights up to a point that is comfortable for you. Then lower the weights back down to the starting position. This exercise will work your forearms. Next up is lying extensions. Lay on the floor holding dumbbells in your hands slightly above the floor with a bent elbow, and have your upper arms perpendicular to the floor. From this position, push the weights up toward the ceiling, straightening your arms but keeping your shoulders and upper arms stationary during the movement. Then lower the dumbbells back down to the starting position. This exercise will work your triceps in the back of your upper arms. The next exercise is hammer curls. Start by standing with a slight bend at the knees, holding the dumbbells at your sides with palms facing in toward your body. From this position, raise the weights upwards, bending at the elbow, bringing the top of the dumbbells near your shoulders. Your upper arms and shoulders should remain stationary. Then lower the weights down to the starting position. This exercise will work your forearms and the biceps in the front of your upper arms. The last exercise is going to be wrist twists. Start by standing with a slight bend at the knees, holding the dumbbells out in front of you with your palms facing up and have a slight bend at the elbow. From this position, simply rotate your wrist so your palms face the floor. From here, rotate your wrist again to return to the starting position. This exercise will work your forearms.