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No complete upper body workout routine is complete without working the biceps and triceps. The following exercises will help build defined arms that you will be excited to show off:
Dumbbell Bicep Curl
Stand with a dumbbell in each hand hanging down at your sides. While keeping your elbows tucked into your sides, curl the dumbbells up toward your shoulder. Squeeze the bicep as you do this. Now slowly return the dumbbells to the original position. The normal tendency is to curl the wrists in as you bring the dumbbell to the shoulder. To work to bicep even harder, try to keep your wrists curled out. Do 3 sets of 8-10 reps.
Dumbbell Tricep Kickbacks
If you're just starting out on working your triceps, you're going to want to use a lighter weight when performing a dumbbell tricep kickback. Start with a a dumbbell in each hand. Bend over at the waist, while bending the knees as well. With your elbows tucked into your sides, extend the dumbbells straight out behind you. Squeeze the inner tricep as you lock out your elbows. Continue to keep your elbows tucked to your sides and return the dumbbells to their original positions. Do 3 sets of 8-10 reps.
Incline Dumbbell Bicep Curls
Set your incline bench to about a 45 degree angle. To perform incline dumbbell curls, start with a dumbbell in each hand hanging straight down toward the floor. Now curl the dumbbells to your shoulder. Try to keep your elbows in and your head back against the bench. Squeeze the bicep as your curl them up. To finish the exercise, slowly return the dumbbells to their original position. Do 3 sets of 8-10 reps.
Tricep Dips
You will need two benches for this exercise, or a bench and a chair. Grip the sides of one of the benches and extend your feet out onto the other. Now dip your hips and low as you can. Then squeeze the triceps and return yourself to your original position. Do 3 sets of as many as you can.
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About the Author:
For a complete list of dumbbell exercises, check out Insightful Health and Fitness.
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