How to use dumbbells to train muscles

In the bodybuilding world, the role of dumbbells cannot be underestimated. It can be used to develop arm strength, it can be used for weightlifting training, and it can be used to build muscle. By using dumbbells in different ways, they will have different effects on our body. Moreover, dumbbells are small in size and easy to carry. They are not limited to gyms, but can be used for exercise at any time and any place. So, how do you use dumbbells to build muscles?

1 Lower back: Lifting dumbbells puts less stress on the spine than lifting a barbell. Besides, it is more comfortable to do the exercise with dumbbells. If you do straight-leg deadlift exercises with dumbbells, you can also effectively develop your biceps femoris.

2 Calf: Stand upright and do single-leg heel raises with dumbbells in hand. This is more effective than using a calf machine. You can also place the forefoot of your feet on a wooden board, place the dumbbells on your knees and do single-leg or double-leg seated calf raises.

3 Back: Doing bent-over rows with one or two dumbbells (one arm is safer for the lower back) can make the back muscles grow faster than with a barbell. The single-arm dumbbell row has always been the back exercise commonly used by Lee Haney, the seven-time Mr. Olympia winner. It not only exercises the serratus anterior muscles of the chest, but also develops the muscles on both sides of the back.

4 Chest: Lying on a supine bench, doing supine, incline and decline presses with dumbbells is more conducive to muscle growth than using a barbell because it can stimulate the muscles extensively and deeply. You can also use dumbbells to do multi-angle fly exercises to develop different parts of the pectoral muscles. A great way to do this is to do a set of dumbbell flyes immediately followed by a set of dumbbell bench presses. This kind of training is not only effective, but also can reduce the burden on the shoulders and avoid sports injuries.

5 Shoulders: Various forms of dumbbell exercises can develop shoulder muscles. For example, using dumbbells to do lateral raises, front raises, and bent-over flyes can develop the middle, posterior, and lateral bundles of the deltoid muscles in your shoulders. To develop the trapezius muscles, you can use dumbbell shrugs or circle exercises.

6 Biceps: Dumbbell curl is one of the best exercises used by many bodybuilding champions to train the biceps muscle "peak". Different ways of doing dumbbell curls can make your upper arms thicker and more distinct when viewed from the back.

7 Triceps: Using dumbbells to do single-arm or double-arm flexion and extension exercises behind the neck can develop the triceps into a horseshoe shape. When practicing, you can lower the dumbbells as much as possible to enhance the training effect.

8 Forearms: Dumbbell straight grip wrist curls can develop the inner forearm muscles; reverse grip wrist curls can develop the outer forearm muscles.

9 Thighs: Place a small wooden board behind your heels and do dumbbell weighted squats to develop your quadriceps. If you lie on a bench with dumbbells between your feet and do curls, you can develop your biceps femoris. You can also do dumbbell squats

10 Abdomen: Lie on your back, place dumbbells behind your head and sit up with your abdomen contracted to train the upper abdominal muscles; contract your abdomen and raise your legs (without moving your upper body) to train the lower abdominal muscles.

After reading the above 10 ways to effectively use dumbbells, do you want to buy a pair of dumbbells to practice? Dumbbells do not have the above limitations. Men can use dumbbells to create a fit body for themselves and attract more opposite sex. Women can use dumbbells to strengthen their bodies.