1 -Alternated Biceps Curl
The Alternated Biceps Curl is another classic dumbbell exercise that definitely belongs in this list. Although there are many variations of this basic exercise, the main benefit will remain to strengthen your biceps muscles and to a degree your forearms.
You can perform this exercise by raising both dumbbells at the same; by keeping your palms facing each other throughout the movement for a Hammer variation; by limiting your movement to half-way up for a concentrated variation; or finally by using a preacher curl pad if you have access to one.
2 -Hammer Curl
Perform as you did the conventional dumbbell curl but keep your palms facing your sides throughout.
3 -Dumbbell Incline Biceps Curls
Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).
4- Dumbbell Skull Crushers
The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.
5 -Overhead Triceps Extensions
Here's a move you probably know and love that'll target the backs of the arms.
Stand with your feet hip distance apart.
Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
6 -Kickback with a Twist
How to do it: Holding dumbbell in each hand, arms by your sides, stand with your feet slightly wider than shoulder-width apart. Keeping your back straight, bend your legs slightly and lean forward from the waist until your torso is nearly parallel to the ground. Raise your elbows until your upper arms are even with your back. Your elbows should be bent to 45-degree angles with your palms facing each other. Keeping your upper arms still, extend both hands behind you, then rotate your wrists so that your palms are up. Turn your palms back to face each other and bend your elbows to bring weights back toward your body to complete the rep.