How to practice arm muscles with dumbbells

There are training methods for how to practice arm muscles, and the effect of arm muscle training is good. Among these training methods, it is divided into barehand training and equipment training. Some people still know how to practice arm muscles with dumbbells. So, how to practice arm muscles with dumbbells? Do you know? Let’s take a look together!

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 sit on the extension line of the spine. Tighten the abdominal muscles, slowly lower the dumbbell behind the body until your forearm touches the biceps, and then go back 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 palm facing 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 restore to the initial state.

　　When stretching the forearm, try not to swing the upper arm up and down as much as possible. After the arms are completely straightened, you should also lift your wrist up to make the triceps reach peak contraction.

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