7 Easy Dumbbell Exercises for 30 Day Weight Loss

1. Bicep Curls

Bicep curls are a part of every basic arm workout. Curl your arms up while holding the dumbbells in both hands. You should have your palms up.

2. Hammer Curls

This next move is similar to bicep curls, but both palms should face inward for hammer curls. This move will work your biceps as well as your brachioradialis and brachialis muscles.

3. Tricep Extensions

For this exercise, you will bend your arms and hold both dumbbells. Then, you will stretch your arms out against gravity. This will work the back of your arms, where your triceps are.

4. Delt Fly

You will hold a dumbbell in each hand for the next move. Your feet should be about the width of your shoulders apart. 

5. The Overhead Press

The overhead press works your deltoid muscles the most. It also works your triceps. To get ready, stand with your feet about shoulder-width apart.

6. Bench Press

Set yourself up so your upper arms are parallel to the floor and your upper body is at a 90-degree angle. Your forearms should be straight up and down. 

7. Dumbell Row

For this last exercise, you'll sit on a workout bench and put one knee and one arm on it. Keep your back even with the ground and face the floor.


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