How to do dumbbell arm strength training?

Arm strength is a very important strength of a person. People must use their arms at any time and any place, so people pay great attention to their arm strength, and then train their arm strength through various methods, but they don’t know which method is the best way. Today, the topic we are going to discuss is dumbbell arm strength training. Please see the data analysis.

3. Reverse wrist curl: wrist flexor and finger flexor muscles on the inner side of the forearm

Sit at the end of the bench, hold the dumbbells with your palms facing up, place your forearms on your thighs, and relax your wrists. Bend the dumbbells upward with force until they can no longer bend. Then relax and restore. This exercise can be done with your forearms resting on a flat bench, or with a dumbbell in one hand.

4. Internal and external rotation: forearm muscles (pronator teres, supinator teres)

Although these two movements are unconventional forearm exercises, they can effectively improve muscle elasticity, tension and volume, and promote the strength and quality of tendons and ligaments for fitness. For competitive bodybuilding training, in addition to the above functions, it is important to be able to fundamentally separate the forearm muscle groups, highlight the texture and clarity of the forearm muscles, so as to win a good impression on the judges.

5. Wrist curl behind the back: mainly develops the ulnar muscles of the forearm, and also develops the triceps

It is close to "isolation movement" in terms of technical structure and training effect, and its movement feeling is stronger. Stand with your feet apart, one hand on your waist, hold one end of the combination dumbbell without the plate in one hand, and let the other end hang down, with your wrist joint relaxed. Contract the ulnar muscles, use the wrist joint as the axis, bend the dumbbells backward and upward until the triceps are strongly contracted, then return to the original position and do it again.

The above is a detailed introduction about how people use dumbbells to exercise their arm strength. Arm strength training is important, but you still need to pay attention to your training intensity and never put too much pressure on your arms, which can cause muscle soreness or even sprains.