What are the methods of dumbbell muscle training?

Building muscle is something that many men dream of. As the fitness craze spreads among the people, more and more people are joining the fitness industry. Fitness can not only improve your physique, but also shape your body and increase your charm. We all know that as people's understanding of fitness deepens, the methods of muscle training are no longer single and unchanging, and the tools for muscle training have become more diverse. Today we will talk about what are the dumbbell muscle training methods?

1. Develop hand muscles: twist the dumbbell bar, grab the falling dumbbell plates, and curl your fingers.

2. Develop the forearm muscles: wrist curl, forearm rotation, single forearm rotation, lateral wrist flexion and extension, straight grip elbow flexion, and hammer grip elbow flexion.

3. Develop the upper arm muscles: upright two-arm curls, upright alternating curls, seated two-arm curls, seated alternating curls, single-arm rotation curls, elbow curls, squat curls, supine curls, and upright arm flexion and extension behind the neck.

4. Develop shoulder muscles: upright fly, upright lateral elbow raise, upright alternating front raise, upright press, upright single-arm rotation press, seated press, bench press, upright elbow raise and pull, upright shrug, and upright arm back shake.

5. Develop chest and abdominal muscles: supine fly, supine press, supine straight-arm pull-up, sit-ups, sit-ups with twists, seated abdominal contraction, kneeling stretch, side bend, and seated twists.

6. Develop the back and waist muscles: straight arm chest expansion, arched body fly, arched body pull, single-arm arched body pull, lying pull, push-up, deadlift, and weighted standing.

7. Develop thigh muscles: bell squats, bell lunges, seated knee curls, prone leg curls, and prone leg curls.

What are the dumbbell muscle training methods? After reading the introduction above, I believe everyone has a certain understanding of how to use dumbbells to exercise their bodies, and also knows how to use dumbbells to make their muscles more beautiful and firm, increase their personal charm, and gain more attention. Building muscles with dumbbells takes time, and I hope everyone can stick to it.