How to use dumbbells to make your arms thick and muscular

People always say that women love beauty and always like to put on makeup and maintain their skin. In fact, not only women, but men also love beauty. The way men love beauty is different from that of women. They say that eating good food is to exercise the body. For men, having muscles is the symbol of beauty. However, many men work hard but cannot grow muscles. They only have lean meat. So, how can we use dumbbells to exercise to make our arms thick and muscular?

Isn't pretty boy a derogatory term? Thin and well-proportioned arms and legs, pale and delicate skin, an expression that seems to want to say something but cannot... She is just a girl in man's clothing. A real man should have strong muscles, agile movements and eagle-like eyes. At least when he rolls up his sleeves, he should not reveal an arm like a white reed.

To have strong, sleeve-bursting arms, you need to work every muscle from your palm to your shoulder evenly. The following movements focus on stimulating the arm muscles. Do not rest between each movement. After completing the last movement, you can pause for a few seconds (no more than 1 minute) before continuing the next cycle.

1. Seated dumbbell single arm extension

Sit on a stool with your legs slightly wider than shoulder width apart and your feet flat on the ground. Hold the dumbbell in your right hand and hang it down, with the back of your arm resting on the inside of your right thigh. Then bend your forearm upward, driving the dumbbell toward your shoulder, and then return to the starting position. Repeat 8-12 times, then switch to your left hand.

Seated triceps stretch

Sit on a bench, open your legs slightly wider than your shoulders, place your feet flat on the ground, straighten your back, hold one end of the dumbbell with both hands, lift it up above your head, and let the other end of the dumbbell hang down, on the extension line of your spine. Engage your abs and slowly lower the dumbbells behind you until your forearms touch your biceps, then return to the starting position overhead. During the movement, the upper body should be stable and motionless. Repeat 8-12 times.

3. Seated Dumbbell Wrist Curl

Sit on a stool, spread your legs slightly with your knees about 50 cm apart, place your feet flat on the ground, hold a dumbbell in each hand, lower your forearms forward and let them rest on your thighs, palms facing up, and your wrists hanging naturally in front of your knees. Keep the rest of your body still, and use only your wrist strength to hold the dumbbells as close to your body as possible and curl them up. Then turn your wrist so your palm is facing down and try to curl your wrist up toward your body. Return to starting position. Repeat 12-15 times.

4. Seated Hammer Flexion and Extension

Sit on the edge of a stool with your feet apart and soles flat on the ground. Hold a dumbbell in each hand and let them hang naturally on both sides of the body with your palms facing inward. Keep your back straight, bend your arms and lift the dumbbells until your thumbs are close to your shoulders. Grip the dumbbells as tightly as possible and press them towards your shoulders. Then slowly lower the dumbbells, turn your wrists so that your palms face back, and repeat the lifting movement. Repeat 8-12 times.

5. Lying on your back and crossing your shoulders

Lie on your back on an inclined backrest, hold a relatively light dumbbell in your left hand and raise it above your head in a direction perpendicular to your body, with your palm facing inward, and hold the upper arm of your left hand with your right hand for support. Then lower the dumbbell toward your right shoulder—keeping your wrist steady and not twisting or bending it. Then return to the starting position. Repeat 12 times and then switch hands.

6. Standing Arms Stretch

Stand with your back straight, feet shoulder-width apart, and hold dumbbells in each hand hanging on both sides of your thighs, palms facing each other. Keep your arms straight, slowly lift them in front of your body until they are level with your eyes, then spread them apart to the left and right, pointing towards the 10 o'clock and 2 o'clock directions respectively. Slowly return to the starting position and repeat.

The above six training postures are the process that handsome men go through. If you want to become a man with pectoral muscles and look strong, then you have to take action from now on. Don't keep practicing your incorrect postures. Those training methods are wrong. The above ones, yes, are the steps for you as a man to become a handsome man.