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These exercises are the standing dumbbell curl, seated dumbbell curl and incline dumbbell curl. The gist of these workouts is you hold a dumbbell in each hand, place your elbows by your sides and then raise the dumbbells up as high as you can while contracting your biceps to the fullest.utting the Pieces Together. Begin your arm workout by doing three to five minutes of jumping jacks and then three to five sets of pushups to warm up your muscles. Then move on to the meat and potatoes of your arm workout, which are the superset exercises. Do three exercises for the biceps and triceps.
Pushing exercises like pushups, bench presses, and pressing weight overhead are excellent exercises for the chest, shoulders and triceps. Movements like pull ups, lat pull downs, and dumbbell rows are excellent pulling exercises to strengthen your back and biceps. To strengthen your lower body, perform a combination of exercises such as balancing on one leg, squats, lunges, and calf raises. Begin these exercises with little to no weight and slowly progress by holding on to dumbbells.