When we exercise, we always use dumbbells. Of course, dumbbells have many uses and are of great help to us. And the parts it exercises are also different, which can be very effective in helping us with targeted training. So, how do ordinary people use dumbbells to train their arm muscles? Let’s find out together!
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1. Seated triceps stretch
Sit on a stool, with your legs slightly wider than your shoulders, the soles of your feet flat on the ground, your back straight, hold one end of the dumbbell with both hands, lift it up over your head, and let the other end of the dumbbell hang downward, located on the extension line of your spine superior. Squeeze your abs and slowly lower the dumbbells behind your body until your forearms touch your biceps, then return to the starting position overhead. During the movement, the upper body should be stable and motionless.
2. Sitting dumbbell wrist curl
Sit on a stool, spread your legs slightly so that your knees are about 50 cm apart, place your feet flat on the ground, hold a dumbbell in each hand, lower your forearms forward and let them rest on your thighs, palms facing up, wrists on your knees Natural drape in front. Keep the rest of the body still, use only the strength of your wrists to hold the dumbbell as close to your body as possible and roll it up. Then turn your wrist so that your palm faces down, and try to curl your wrist up toward your body. Return to starting position.
3. Biceps curl
Lean on an incline bench, holding a dumbbell in each hand. The dumbbells hang naturally at your sides, palms facing outward. On an exhale, bend outward to lift the weight, keeping your forearms in line with your delts. Continue curling until the dumbbells are at shoulder height and on either side of your delts. After performing the highest contraction at the top of the movement, begin to inhale and slowly lower the weight back to the starting position. Repeat the action.
4. Dumbbell dips
Lean over, support the bench with one hand, and hold a dumbbell with the other hand. Hold the dumbbell with your upper arm close to your side and your forearm droops naturally. Use the triceps to stretch the arm backward and upward until the arm is completely straightened, causing the triceps to contract to the limit. Stop for a moment and then return the control to the original state. Stretch your forearm straightYou may not swing your upper arms up and down. After your arms are completely straight, you must also lift your wrists upward to allow the triceps to reach peak contraction.
5. Dumbbell bench press
The difference between the dumbbell bench press and the dumbbell curl is that you can lie on your back on a flat bench and hold a dumbbell of appropriate weight in each hand. With your arms perpendicular to your upper body, slowly bend your front arms with both hands until they reach the chest, pause for 2-3 seconds, and do 10 times in each group. You can increase or decrease appropriately according to your physical fitness. The dumbbell bench press is a little more difficult than the dumbbell curl. It can not only train the arm muscles, because it is a compound movement and has a good exercise effect on the shoulders and abdomen.
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