Dumb bell exercises to make your arms look defined?

Question

hi

im 13 and ive been lifting dumb bells recently but i dont know any specific way to do it. my arms arent really fat, they just dont look defined, it just looks like mush

i want them to look like and be stronger

i have two 8 pound dumb bells (i use one for each hand)

any specific exercised to do with them?

Answer 1

Unless 8 pounds is as much as you can lift I would suggest that you at least go up to 10 or 15 if possible.

Hammer curls will define the area near the bend of the elbow. It'll "stretch" your bicep. Curls will make the bicep larger.

However, if you want bigger arms then work on your triceps. The majority of the size in the arms comes from the triceps.

But I'll agree with SLS, you've got to go heavier. If you don't have access to heavier dumbells try pull-ups. Not only are they involving the arms but you'll develop and strengthen your back muscles too.

I'm assuming that you aren't familiar with certain exercises. Don't be offended I'm just going by your age.

Try dips to develop the triceps. They're done by elevating the legs and holding yourself up by the edge of a bench. If you don't have a bench then try a chair. (see the link for an illustration)

For curls, stand with your feet shoulder width apart and hold both weights with palms facing inwards. Bring the weight all the way up to your collar bone and let your palm face upwards as you bring the weight up. So it's like a rotating motion.
With hammer curls, do the same movement except that the palms stay facing inwards at all times.

For curls and every other exercise make sure that you have proper form. E.g., not bending at the waist during a push-up.

You can work out as hard as you can but if it's not done with proper form than all your efforts might as well be flushed down the toilet.

There's other things that you can do but I leave the rest up to you. I started working out when I was about your age and half the fun is reading books and researching these topics.

Answer 2

You won't get too far in terms of strength or size with two 8-pound dumbbells. Do 3-4 sets for each exercise and lift them 20 or so times.

Biceps: Bicep curl (standing and sitting), hammer curl, regular pushups.

Triceps: Diamond pushups (closer grip then normal pushups)

Answer 3

Exercises with dumbbells should be done in a specific manner. There are many good books which will tell you exactly just how to work out with weights and accomplish what you want. Check your library or book store for books on weight training and body building.