Which is better for training arm muscles: arm strength machine or dumbbells?

Many of our friends like to exercise, especially for those who want to exercise their muscles, choosing the right training equipment is the most important thing. Each equipment has its own advantages. Especially when exercising arm muscles, you must choose the exercise equipment appropriately. This will be helpful for our healthy exercise and results. However, many friends will think of this question: which is better for practicing arm muscles, an arm strengthener or dumbbells? Let’s take a look at it below.

Dumbbells are more flexible and can be used not only to train the biceps, but also the forearms, triceps, back, and shoulders. To strengthen the arm muscles, you should mainly train the biceps and triceps. Here are the methods to train these two parts:

1. Biceps

Alternating curls: mainly train the biceps and isolate the biceps. Action: Sit (or stand), hold dumbbells with both hands hanging at your sides, palms facing each other, and elbows against your sides. Use your elbow as a fulcrum, bend upward while rotating your forearm outward with your palm facing up. Lift to the highest point and tighten your biceps. Pause for a moment, then control and return to the original position. Do it in rotation.

Alternating curls: mainly work the biceps peaks. Action: Stand with your upper body naturally bent forward, holding a dumbbell in one hand hanging in front of your body, with your upper arm resting on your knee or leg on the same side. Bend your other arm and place it on your knee or leg on the same side to stabilize your body. Bend the arm holding the dumbbell upward to the highest point, contracting the biceps to the limit, pause for a moment, and then slowly return to the original position.

Side curl: mainly trains the brachialis and forearm muscles. Action: Sit (or stand), hold a dumbbell in each hand and hang them at the sides of the body, with your palms facing each other, upper arms close to the sides of the body, and use the elbow joint as a fulcrum. Bend upwards to the highest point with force, pause for a moment, and then slowly return to the original position. Tip: You can do this with both arms at the same time or alternately.

2. Triceps

Behind-the-neck arm extension: Mainly exercises the triceps. Action: Sit (or stand), hold one end of the dumbbell in both hands above the back of the neck, palms facing forward, upper arms fixed, and use elbows as fulcrum to do arm flexion and extension. Tip: You can do this with both arms at the same time or alternately. Bent-over arm extension: mainly exercises the upper part of the triceps. Action: Bend over, open your feet forward and backward into a lunge, use one hand to support the knee of your front leg to stabilize your body, hold a dumbbell with the other hand, and keep your upper arm close to your side. Use your triceps to stretch your arms backward and upward until your forearms are parallel to the ground, contracting the triceps to the limit, pause for a moment, and then slowly return to the original position. And after exercise, you need to supplement protein to allow injured muscle fibers to fully recover.

Through the above introduction, we now know which is better for exercising arm muscles, arm strengtheners or dumbbells. When we do fitness exercises, we should mainly focus on the functions of the equipment and try to choose equipment that can achieve multiple uses. In this way, we can achieve multiple exercise purposes through one equipment. In addition, we must pay attention to warm-up before exercising.