How to train arm muscles with dumbbells

Generally speaking, dumbbells are used to exercise arm muscles because it is the simplest and most effective method that does not require any technical skills. However, you must remember not to strain your arm muscles, so you can only do it within your ability and gradually increase the difficulty of the dumbbells. So let us now learn about the methods of using dumbbells to exercise arm muscles.

Action 1: Barbell narrow bench press

Repeat 12-15 times as a warm-up set.

Repeat 12-15 times, 4 formal sets.

60 seconds rest between sets

Choose a slightly lighter weight to warm up by doing a set of 12-15 reps. Make sure to avoid locked joint positions during training, such as with your arms fully extended, as this will place the load on the joint rather than the triceps. Keeping your joints flexed will keep stress on your triceps, making the exercise more effective!

After the warm-up set, do the formal set. Choose a weight that can be used for 15 reps in the first set. More reps can allow more blood to flow to the triceps.

Action 2: Supine Curled Bar Arm Extension

4 sets (10-12 times each).

Using a curled bar can greatly reduce the pressure on the wrists and focus more on the triceps. It is very important to keep your elbows firm and move slowly. Remember to keep your elbows pointed outward, as this will put more load on your shoulder muscles.

Action 3: Single-arm rope pulldown

3 sets (12-15 reps each).

The point of practice is to change a little bit. It is not to exhaustion. The purpose of this movement is to increase blood return to the triceps and increase the pump feeling.

Action 4: Rope pulldown.

3 sets (15-20 times each).

This move will exhaust your triceps while getting a good blood flow before moving on to your biceps workout.

This article explains to us in detail how to use dumbbells to exercise arm muscles, so you can try this exercise method in your daily life. You don’t have to go to the gym to exercise. If you are too busy at work, you can choose to exercise at home.