What is the best way to train your forearms with dumbbells?

In summer, everyone likes to wear cool short-sleeved shirts, but at the same time, a problem will arise to bother us, that is, our arms. Arms are a place where fat is easily accumulated, and it is difficult to lose weight, so we should do certain slimming exercises for the arms. We can use the power of dumbbells to eliminate arm fat faster. How to do it? Let me tell you.

Steps/Methods

Fist twist

1). Make a fist, stretch your arms forward and raise them horizontally, at shoulder height, with your fists facing each other.

2). Slowly twist your wrist outward until your fist is facing downward, hold for 8 seconds

1) Hold the dumbbells with both hands, straighten them and raise them horizontally, with the palms facing each other.

2). Slowly twist your wrist outward until your fist is facing downward, hold for 8 seconds

Fist raised

1). Make fists with both hands, raise both hands above your head, slowly twist your wrists outwards, and turn your head to the right at the same time. Repeat 4 times.

2) Hold the dumbbells with both hands, raise them above your head, slowly twist your wrists outwards, and turn your head to the right at the same time. Repeat 4 times.

Clench your fists and lift your elbows

1.) Make fists with both hands, clench them tightly, and place them in front of your chest with your palms facing each other.

2). Inhale, keep your hands in the position of action 1, slowly move up, and repeat 8 times

1) Hold the dumbbells tightly with both hands, clamp the dumbbells, bend your elbows and place them in front of your chest.

2). Raise your elbows, inhale, and repeat 8 times.

Elbows up

1). Hold the dumbbells with both hands, palms facing up, and place them in front of your waist.

2). Bend your elbows upward until your arm muscles are tightened. Repeat 8 times.

Arm extension exercise

1). Hold the dumbbells tightly with both hands, swing your shoulders backwards, stretch your arms backwards, and stay for 8 seconds.

2). Stretch your right hand straight forward and hold it horizontally. Bend your left hand and hold your right hand. Turn your head to the right and stay there for 8 seconds.

How to train arm muscles with dumbbells

1. Strengthen wrist and forearm strength

Sit or stand, with one hand on your waist and one arm bent at your side, with your forearm parallel to the ground and your hand holding a dumbbell. Slowly bend your wrist down and then lift it up, and repeat fifteen times. Switch hands and perform the same action.

2. Make your upper arms stronger

Stand upright or sit on a chair with your knees straight. Repeat fifteen times. Then put down your arms and shake to relax, do this more than fifteen times, then let your arms down and shake to relax again.

3. Upright Push-Up

Stand facing a wall, at arm's length away, with your hands raised in front of you to hold onto the wall. Bend your elbows, lean forward, tighten your arm and shoulder muscles to increase resistance, and push your body up as if you were doing a push-up. Repeat thirty times.

I believe that after the above introduction, everyone should have a very good understanding of the method of using dumbbells to slim down arms. Finally, the editor can remind everyone again that in addition to the above methods, it is recommended that you can use the dumbbell curl method. You can also exercise the muscles of your forearms while sitting, which helps to exercise the arm muscles and eliminate fat.