How to effectively exercise upper limbs with dumbbells

Many people choose dumbbells when they exercise, hoping that this tool can effectively help them build strong upper limbs, although dumbbells are a very important tool for upper limb training. However, only with good exercise methods can good exercise effects be achieved. Many people don’t know how to use this tool to exercise, so how can dumbbell exercise for upper limbs be effective?

1. Bench press; 2. Single-arm dumbbell curls behind the neck. You can train your forearms when doing the above exercises, and increase your grip strength when holding the dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing bench press; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, lift the arms backward and upward, and repeat.

It is best to do it until you feel muscle soreness each time. Remember not to do it every day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you rest after anaerobic exercise.

There are not only the above-mentioned exercises for upper limbs with dumbbells, but also many other exercises. It is best for us to exercise according to professional guidance, so as to achieve twice the result with half the effort. When exercising, we also need to supplement the nutrients needed by the body, so as to prevent injuries caused by excessive exercise.