Dumbbell Bicep Curls

Let's start with the first exercise that is crucial for building strong and toned biceps - dumbbell bicep curls. This exercise specifically targets your biceps and helps increase muscle mass in your arms.

To perform dumbbell bicep curls, grab a pair of dumbbells with an appropriate weight for your fitness level. Stand with your feet hip-width apart and let the dumbbells hang by your sides, palms facing forward.

Keep your upper arms stationary and exhale as you curl the weights up towards your shoulders. Make sure to keep your elbows close to your body and avoid using momentum to lift the weights.

Pause for a moment at the top of the movement and squeeze your biceps. Then, slowly lower the dumbbells back down to the starting position while inhaling. Repeat for the desired number of repetitions.

Dumbbell bicep curls are an excellent exercise for targeting your biceps and building arm strength. Incorporate this exercise into your upper body HIIT workout for optimal results.

Dumbbell Bicep Curls - Exercise demonstration

Proper form for Dumbbell Bicep Curls

Tricep Dips

Next up, we have tricep dips, a highly effective exercise for targeting your triceps and sculpting the back of your arms.

To perform tricep dips, find a sturdy chair or bench. Sit on the edge of the chair and place your hands shoulder-width apart, gripping the edge of the seat. Extend your legs forward, keeping your feet hip-width apart.

Now, slowly lower your body by bending your elbows and keeping them pointed straight back. Lower until your elbows are at a 90-degree angle, then push yourself back up to the starting position.

Remember to keep your back close to the chair throughout the movement and engage your triceps to lift your body.

Tricep dips are an excellent exercise for toning and strengthening your triceps. Add them to your upper body HIIT workout routine to see great results!

Tricep Dips - Exercise demonstration

Proper form for Tricep Dips

Push-Ups

No upper body workout is complete without the classic push-up exercise. Push-ups work multiple muscle groups in your arms, chest, shoulders, and core.

To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Your body should be in a straight line from head to toe.

Lower your body towards the ground by bending your elbows, keeping them close to your body. As you descend, engage your core and avoid sagging your hips or raising your butt too high.

Push through your palms to extend your arms and raise your body back up to the starting position. Remember to keep your core tight and maintain proper form throughout the movement.

Push-ups are a fantastic compound exercise for strengthening your arms and upper body. Include them in your upper body HIIT workout for maximum benefits.

Shoulder Press

The shoulder press is an essential exercise for targeting your shoulder muscles and developing strong and defined arms.

To perform a shoulder press, start by holding a pair of dumbbells at shoulder level with your palms facing forward. Stand with your feet shoulder-width apart and engage your core.

Press the dumbbells overhead, extending your arms fully. Keep your core tight and avoid arching your lower back. Control the movement as you lower the weights back down to your shoulders.

Shoulder presses are great for targeting your deltoid muscles and improving upper body strength. Incorporate them into your arm workout routine for impressive results.