Efficient Arm Workouts Using One Dumbbell

College students have very little time to themselves, which makes it difficult to prioritize physical and mental health during the school year. Those who attempt to prioritize physical health while living on campus at a University, find it difficult, due to the lack of available gym equipment. Moreover, some feel their anxiety levels rise when working out in a collegiate campus, due to their lack of proper form whilst exercising. This instructable will allow educators to understand proper “arm day” form, and minimize gym anxiety as much as possible. Also, this instructable will provide exercises for those who do not have access to more than one dumbbell, as well as those who have an entire weight stack! All exercises can be done by the “single arm method (one dumbbell),” or by utilizing two dumbbells, as long as each exercise is completed on both sides.

• One Dumbbell (two if preferred).

Pro Tip:

**Ensure to repeat reps on both sides (AKA- with both arms)/Be mindful that in order to safely complete these exercises, follow the following step to select the correct weight amount.

• Make sure you get a weight that you can easily hold (getting a weight too heavy can lead to serious injury).

Pro Tip:

**Use the attached chart for reference on safe weight amount

**This chart is not applicable to every individual due to alternate constraints such as a lack of genetic athleticism. If questions arise regarding the proper weight amount, and you fall under such category ask your doctor or physical therapist.

• Pick up the weight in the middle.
• Keeping the weight horizontal, slowly begin to raise the weight upwards (ensuring that your elbow and lower arm are parallel to one another).
• Once the weight is parallel with your shoulder, slowly lower the weight to the beginning position.

Pro Tip:

**You can also turn your palm towards you whilst holding the weight, for increased comfort in between reps

**This movement works out the following muscle groupings;

-Bicep/s

-Brachii

-Brachioradialis

• Pick up the weight (you can hold the weight however is most comfortable for you. Typically it’s near the middle).
• Bring the weight above your shoulder, with your palm facing outwards (attempt to slightly angle the weight by turning your wrist slightly to the left, for proper form).
• Start to move the weight upwards, above your head (as you’re doing this, try to move your wrist entirely outward, in the case that if you utilized two weights for this exercise, the sides of them would be touching one another when your arms are nearly fully extended). 
• Bring the weight down, above your shoulder to end this rep.

Pro Tip:

**Be sure to go slow whilst completing the reps, in order to efficiently tear your muscles

**This movement works out the following muscle groupings;

-Deltoid/s

-Tricep/s

-Trapezius

-Pec/s

• Begin by picking up the weight, placing your hand right under one side of the weight.
• Place the weight by your side, with your arm fully extended.
• Start to raise the weight upwards while keeping your hand and elbow parallel to one another. 
• Stop when the weight is in close proximity and parallel to your shoulder.
• Bring the weight back down to the starting position.

Pro Tip:

**Your hand should not be holding the middle of the weight for this exercise

**This movement works out the following muscle groupings;

-Long Head of Bicep/s

-Brachialis

-Brachioradialis

• Grab the weight in the middle, ensuring that your palm is facing backward, and the top on your hand is facing the front.
• Make sure your arm is at full extension, and start to move your wrist backwards.
• Next, keeping your arm at full extension, move your wrist upward.
• Then, move your wrist back to normal positioning.

Pro Tip:

**This workout exercises a different part of the arm than the prior ones. Do not be alarmed when an alternate muscle begins to feel fatigued

**This movement works out the following muscle groupings;

-Flexor Muscles

-Palmaris Longus

-Flexor Carpi

-Pronator Teres