The best way to practice arm muscles with dumbbells

We all know that dumbbells are one of the most common fitness equipment for training arm muscles. Most people in our family may buy a pair of dumbbells for home training. Although dumbbells have a very obvious effect on training arm muscles, do you know which movements are the best? Friends who don’t know how to learn about them now.

1. Dumbbell curl

　　Dumbbell curls are the most common movements in all dumbbell training. Whether you are a fitness enthusiast or not, I believe everyone is very familiar with this movement. When practicing, we hold dumbbells hanging on both sides of our body, palms facing each other, elbow joints are the support points, and the upper limbs are curled upwards. The two hands can be trained alternately, which not only exercises the arm muscles, but also exercises the control of the nervous system on the arm muscles.

2. Dumbbell bench press

　　The difference between dumbbell bench presses is that the bench presses can lie on the bench on the bench, holding a dumbbell with appropriate weight on both hands. Both arms are perpendicular to the upper body, and slowly bend the front arm until the chest is in front of the chest, and pause for 2-3 seconds. Each set of 10 times can be appropriately increased and decreased according to your physical fitness. The difficulty of dumbbell bench press is a little more difficult than dumbbell curls. 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.

　　3. Dumbbell possessed arm flexion and extension

　　Although dumbbell arm flexion and extension can be trained standing, for physical stability and safety, we generally recommend using one knee support for training. The key to the movement is: kneel on the knee on the side of the bent over. On the flat stool, press your arm on the front part of the flat stool to stabilize the balance of your body. Hold dumbbells on the other side, with the upper arm tightly against the upper body, and the upper arm sags naturally. At the same time, the triceps slowly stretch the arm back until the arm is complete or even after, and then slowly resume the original movement after pausing for 1-2 seconds. When stretching the forearm forward, remember not to swing the upper arm up and down.

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