What are the methods of dumbbell arm strength training

Dumbbells are the most common training equipment in our daily fitness training. Compared with other large equipment, it is more flexible and practical. We can find different training movements and complete muscle training in different parts. Do you know how to use dumbbells to train your arms? Let’s learn about it.

1. Dumbbell curl

Speaking of the training movements of dumbbells to practice arm strength, most of the first thoughts are dumbbell curls. Dumbbell curls are to train arm strength and arms. A common training exercise for muscles. It not only has simple training movements, but also has obvious effects. When conducting dumbbell curl training, our upper limbs should be close to the edge of the body and use the strength of the forearm to curl training. Remember not to fully straighten your arms when you put down your arms, and keep a certain angle of curl.

2. Single-arm dumbbell lifting

Single-arm dumbbell lifting is a training exercise with less difficulty. No matter whether you have a fitness foundation or not, you can complete the key points of the movements well. It is especially suitable for beginners. The needs of level fitness practitioners to practice arm strength and arm muscles. When training, we should use the help of a flat bench for auxiliary training. The left leg kneels on the flat bench, and the right leg is naturally slightly standing backward, extends his left hand slightly to the right, supports it on the flat bench, and holds a dumbbell in his right hand, which is naturally hanging. While inhaling, bend your elbows and lift your arms up slowly. When your arm is lifted to the highest point, stay for 2 seconds before slowly letting it go. 5 sets can be performed every day, with 20 movements each time.

3. Walking with a dumbbell weight 　　Dumbell walking is a simple weight-bearing walking training, which mainly exercises the muscle strength of our arms and the endurance of our bodies. When we walk with dumbbell weight, we should find dumbbells that are suitable for our physical fitness. Remember to choose high-weight dumbbells from the beginning. During the walking process, we should keep our body straight and put the arms naturally on both sides of the body. After the walk is completed, the body should slowly squat down and place the dumbbell on the ground.

Editor's recommendation:

What is the level of dumbbell curl 20kg How to practice dumbbell curl

What is the movement of dumbbell training chest muscles

How to reduce butterfly arms with more fat arms