There are training methods for how to train arm muscles, and the effect of arm muscle training methods is good. Among these training methods, they are divided into freehand training and equipment training. So how to train arm muscles with dumbbells is still a bit difficult. People know it. So, how to exercise arm muscles with dumbbells? Did you know? Let’s take a look below!
1. Sitting Triceps Stretch
Sit on a stool, with both hands Spread your legs slightly wider than your shoulders, place the soles of your feet flat on the ground, and straighten your back. Hold one end of the dumbbell with both hands and lift it upward over your head, letting the other end of the dumbbell hang downward on the extension line of your spine. 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 with your legs slightly apart so that your knees are about 50 cm apart. Place your feet flat on the ground and hold a dumbbell in each hand. , lower your forearms forward to rest on your thighs, palms facing up, and wrists hanging naturally in front of your knees.
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 Curls
Lean on an incline bench and hold a dumbbell in each hand. The dumbbells hang naturally at your sides, palms facing outward.
As you 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, start to inhale and slowly lower the weight back to the starting position. Repeat the action.
4. Dumbbell arm flexion and extension
Lean over, support the bench with one hand, and hold the dumbbell with the other hand. The upper arm is close to the side of the body and the 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.
When extending your forearms, try not to 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.