How to exercise arm muscles, there are actually many exercise methods, and among the exercise methods, some methods are bare-hand exercise, and some methods are equipment exercise. What is the arm exercise method with dumbbells? I believe there are still people Know what method it is. So, what are the correct ways to train your arms with dumbbells? Let’s find out together below!
Incline Dumbbell Curl
1. Sit on an incline bench , holding a dumbbell in each hand. Keep your elbows close to your body and rotate your palms forward.
2. With your upper arms fixed, contract your biceps to lift the dumbbells while exhaling. Only the forearm is moving. Continue until your biceps are fully contracted and the dumbbells are at shoulder height. Hold the contraction for one second.
3. Slowly lift the dumbbells back to the starting position while inhaling.
4. Repeat the action.
Incline open elbow biceps curl
1. Lean on an incline bench and hold a dumbbell in each hand. The dumbbells hang naturally at your sides, palms facing outward.
2. As you exhale, bend outward to lift the weight, keeping your forearms in line with your deltoid muscles. Continue curling until the dumbbells are at shoulder height and on either side of your delts.
3. After performing the highest contraction at the top of the movement, start to inhale and slowly lower the weight to the starting position.
4. Repeat the action.
Incline Hammer Curl
1. Sit on an incline bench and hold a dumbbell in each hand. Push your feet on the ground and lean your body on the inclined board. Let the dumbbell hang at your side, maintaining a neutral grip.
2. Initiate the movement by bending your elbows, trying to keep your upper arms stationary.
3. Continue to the top and pause, then slowly return to the starting position.
Alternating incline dumbbell curls
1. Complete the first diagrammed action with your right hand, and repeat this action with your left hand.
2. Continue alternating in this manner for the recommended number of repetitions.