How to train your arms with dumbbells

I think there must be many female friends who prefer men with more muscular bodies! When men expose their perfect chest and abdominal muscles, and roll up their sleeves to reveal their strong arm muscles, they will invariably become the focus of everyone's attention. Muscular men also make people feel safer. So how do men use dumbbells to exercise their arm muscles? Let’s take a look together!

1. Seated dumbbell single arm extension

Sit on a stool with your legs slightly wider than shoulder width apart and your feet flat on the ground. Hold the dumbbell in your right hand and hang it down, with the back of your arm resting on the inside of your right thigh. Then bend your forearm upward, driving the dumbbell toward your shoulder, and then return to the starting position. Repeat 8-12 times, then switch to your left hand.

Seated triceps stretch

Sit on a bench, open your legs slightly wider than your shoulders, place your feet flat on the ground, straighten your back, hold one end of the dumbbell with both hands, lift it up above your head, and let the other end of the dumbbell hang down, on the extension line of your spine. Engage your abs and slowly lower the dumbbells behind you until your forearms touch your biceps, then return to the starting position overhead. During the movement, the upper body should be stable and motionless. Repeat 8-12 times.

3. Seated Dumbbell Wrist Curl

Sit on a stool, spread your legs slightly with your knees about 50 cm apart, place your feet flat on the ground, hold a dumbbell in each hand, lower your forearms forward and let them rest on your thighs, palms facing up, and your wrists hanging naturally in front of your knees. Keep the rest of your body still, and use only your wrist strength to hold the dumbbells as close to your body as possible and curl them up. Then turn your wrist so your palm is facing down and try to curl your wrist up toward your body. Return to starting position. Repeat 12-15 times.

Through the introduction of the above content, I believe that friends have a deeper understanding of the method of using dumbbells to exercise arm muscles. These sets of movements are relatively simple and can be easily completed at home even without going to the gym. Male friends who usually have limited time may wish to train more at home, which can also help them develop strong arms!