Ultimate Dumbbell Routine: Build Arm and Chest Strength with Curls, Presses, and Extensions

Gym | Single Workout | Beginner: 5 exercises

This workout routine is designed to build strength and muscle in your arms and chest using only dumbbells. Each exercise should be performed for four sets with varying reps (15, 12, 10, 10) to maximize muscle engagement.

The first exercise is the Dumbbell Curl Press Extension. This combination movement targets your biceps, shoulders, and triceps. Start by performing a curl, then press the dumbbells overhead and finish with a tricep extension. This multi-joint exercise is effective for stimulating several muscles in one motion.

Following the Curl Press Extension, move on to the Dumbbell Alternate Biceps Curl. This exercise focuses on isolating the biceps. Alternate curls help in maintaining balance in muscle development on both arms and increase the time under tension for each bicep.

Next, the Dumbbell Incline Squeeze Press is particularly effective for targeting the upper and middle chest muscles. Performed on an incline bench, this exercise emphasizes your upper pecs and the squeezing movement enhances muscle activation, promoting growth and strength.

Then, the Dumbbell Concentration Curl is a biceps isolating exercise. Sit on the edge of a bench, lean forward slightly, and curl the dumbbell while keeping your upper arm stationary. This exercise is excellent for sculpting the bicep peak.

Finish the routine with Dumbbell Kickbacks, which are great for targeting the triceps. Hinge at the hips to about a 45-degree angle, keep your back straight, hold your upper arms stationary, and extend the dumbbells back until your arms are fully extended. This move helps in achieving well-defined arms.

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  • #Exercise / Sets
    1Dumbbell Curl Press Extension4 sets • 15, 12, 10 and 10 reps
    Dumbbell Curl Press Extension
    2Dumbbell Alternate Biceps Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Alternate Biceps Curl
    3Dumbbell Incline Squeeze Press4 sets • 15, 12, 10 and 10 reps
    Dumbbell Incline Squeeze Press
    4Dumbbell Concentration Curl4 sets • 15, 12, 10 and 10 reps
    Dumbbell Concentration Curl
    5Dumbbell Kickback4 sets • 15, 12, 10 and 10 reps
    Dumbbell Kickback
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