Complete collection of men's dumbbell arm exercises

I believe everyone is very familiar with dumbbells. Of course, there are many uses of dumbbells, and there are many movements that can be used for dumbbells. At the same time, each dumbbell movement has its own exercise parts. I believe someone still understands what dumbbells have to do with arm movements. So, what are the dumbbells practicing arm movements? Let’s take a look.

1. Sit on a stool, spread your legs slightly wider than your shoulders, place your feet flat on the ground, straighten your back, hold one end of the dumbbell with both hands, raise it upwards over the top of your head, let the other end of the dumbbell droop downward, and be on the extension line of the spine. Tighten the abdominal muscles and slowly lower the dumbbell behind the body until your forearm touches the biceps, then Return to the starting position of the top of the head. During the movement, the upper body should be stable and still.

2. Sit on a stool, spread your legs slightly apart to make your knees about 50 cm away. Place your feet flat on the ground, hold a dumbbell with each hand, lower your forearm forward and let it rest on your thighs, with your palm facing up, and your wrists naturally droop in front of your knees.

Other parts of your body do not move. Use the strength of your wrist to try to hold the dumbbell as far as possible. Then turn your wrists, let your palms face down, and try to roll up your wrists to the body. Return to the starting position.

3. Biceps curl

Rely on the inclined bench, hold a dumbbell in each hand. Dumbbells are naturally suspended on both sides of the body, with palms facing outward.

Curry the weight outward when exhale, keep your forearm in a straight line with your deltoid muscle. Continue to curl until the dumbbell reaches the height of your shoulders and both sides of your deltoid muscle.

After the top of the movement, start inhaling and slowly lowering the weight to the starting position. Repeat the movement.

4. Dumbbell arm flexion and extension

Bending over, support the bench with one hand, and hold the dumbbell with the upper arm of the body and the forearm of the body, naturally sag. The triceps stretch the arms back and forth until the arms are completely straightened, causing the triceps to contract at the extreme limit, stop for a moment. Then control the control to restore to the initial state.

When stretching the forearm, do not swing the upper arm up and down as much as possible. After the arms are fully straightened, lift your wrists upwards to make the triceps reach peak contraction.

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