What are the dumbbell exercises? Please remember these six methods

Some people can’t continue to practice with dumbbells, and some people can’t see any results after practicing for a long time. This may be because they have not mastered the key points of the movements. If you master the standard movements and stick to them for a long time, you will definitely get good results. What should you do specifically?

1. Illustration of dumbbell exercise method - chest muscle exercise

Action 1: Flat dumbbell chest press

Action 2: Incline Dumbbell Fly

Action 3: Push-ups with bells

Action 4: Incline dumbbell bench press

Action 5: Decline Dumbbell Press

2. Illustration of dumbbell exercise method - shoulder muscle exercise

Action 1: Seated dumbbell shoulder press

Action 2: Bent-over Dumbbell Fly

Action 3: Upright dumbbell lateral raise

Action 4: Upright dumbbell chest pull

Action 5: Standing dumbbell shrug

3. Illustration of dumbbell exercise method - back muscle exercise

Action 1: Pull-ups

Action 2: Dumbbell Deadlift

Action 3: Bent-over dumbbell row

Action 4: Single-arm dumbbell rowing

4. Illustration of dumbbell exercise method - arm muscle exercise

Action 1: Dumbbell curl

Action 2: Dips and extensions

Action 3: Backward Dumbbell Arm Extension

Action 4: Kneeling single-arm dumbbell flexion

Action 5: Seated dumbbell curl

5. Illustration of dumbbell exercise method - leg muscle exercise

Action 1: Prone weighted leg curl

Action 2: Seated weighted leg flexion and extension

Action 3: Weighted dumbbell lunge

Action 4: Weighted Dumbbell Squat

Action 5: Weighted Dumbbell Heel Raise

6. Illustration of dumbbell exercise method - abdominal muscle exercise

Action 1: Standing dumbbell lateral bend

Action 2: Sit-ups with fixed legs

Action 3: Inclined supine leg raise

7. Basic Exercise Principles

1. For thin people to increase muscle mass, it is suitable to use heavy weight and few dumbbell exercises.

8-12RM sets are best.

2. For fat people to lose fat, it is suitable to use small weights and multiple dumbbell exercises. Generally, the best effect is achieved if each set of movements is above 50RM.

3. For the purpose of body shaping, it is suitable to use medium-weight dumbbell exercises. Generally, 25-30RM per set of movements is the best effect.

RM:[1]RM stands for relative weight. 8RM refers to the weight you can lift 8 times in a row, or the maximum weight you can lift 8 times in a row. The premise is that the movements are standard and you don't cheat by using force.

Generally speaking, to increase maximum strength, use a weight of 1-5rm, to increase muscle, use a weight of 6-12rm, and to lose fat, use a weight of 15-20rm, and perform each set until exhaustion. (But for new students, we all say 8-12rm, 10 times per set)