How to build strength with dumbbells

Dumbbells are a simple piece of equipment used to strengthen muscle strength training, and are also a common fitness equipment. Many people who don't have time to go to the gym will buy a pair of dumbbells to exercise at home. Some people use dumbbells to exercise their muscles, and some people want to use dumbbells to exercise their strength. So, how do you use dumbbells to exercise strength?

1. Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, with the dumbbells at the level of your shoulders and your palms facing up. Push up the dumbbells with your arms straight, slightly pushing up and down in an arc so that the pectoralis major muscles can be fully contracted and thoroughly stretched, then slowly return to the original position.

2. Use dumbbells to do throwing movements - exercise the triceps, triceps, and triceps; bench press: mainly train the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, push up and down in an arc, so that the pectoralis major muscles can be fully contracted and thoroughly stretched. Then slowly restore.

3. Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

4. Supine fly: mainly exercises the middle groove of the chest.

Action: Lie on a flat bench with your feet on the ground. Press a pair of dumbbells above your chest with your palms facing each other. Keep your arms slightly bent, slowly lower the dumbbells along the arc until your upper arms are level with the ground, fully stretch your chest muscles, contract your chest muscles to raise your arms in an arc, pause, then restore the dumbbells to the starting position along the same arc, and repeat.

5. Supine straight-arm pull-up: The best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position.

6. Push-ups: Mainly train the pectoralis major

Action: Start close to the ground. Those with training foundation can use a handstand to lower the body lower than the hands.

7. Shrug your shoulders. Hold a pair of dumbbells, stand upright, and try to shrug your shoulder blades toward your ears, then lower them, and repeat. Do not let your shoulders rotate forward or backward. 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, anterior, and posterior deltoids of the shoulders. To develop the trapezius muscles, you can use dumbbell shrugs or circle exercises.

8. Dumbbell Curl: Stand upright, hold a pair of dumbbells hanging at your sides, with your palms facing back. Curl your left arm up, rotating your wrist so your palm is facing up at the end of the movement. Hold the top position for a moment, then slowly lower yourself back down, rotating your wrists so your palms face back again. As your left hand returns to its starting position, begin to curl your right hand upward.

9. Bilateral Dumbbell Row: Hold a pair of dumbbells with your palms facing down. Keep your knees slightly bent, back straight, and bend down 90 degrees at the waist. Pull the dumbbells up toward your abdomen so that your palms face up when your abdominal muscles engage. Slowly return to the starting position and repeat.

Deltoid muscles of the shoulder: Stand upright with your hands hanging naturally on both sides, then slowly lift them upward from both sides without bending your arms. Stay for 20 seconds and then gently put them down. Stand upright, place your hands on both sides of your body with your palms facing forward, gently lift your hands close to your chest, and slowly lower them to the original position.

Biceps: Dumbbell curl is one of the best exercises used by many bodybuilding champions to develop the "peak" of the biceps. Different ways of doing dumbbell curls can make your upper arms thicker, and the muscles will be separated and clearly prominent when viewed from the back.

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.

Forearm: Dumbbell straight grip wrist curl can develop the inner forearm muscles; reverse grip curl can develop the outer forearm muscles.

Sit on a stool, place your left hand close to the inner thigh, slowly lift your arm upwards, pause for 10 seconds, and gently put it down. Then repeat with your right hand. Kneel on the bench with your left leg, place your left hand on the front of the bench, hold the dumbbell in your right hand on the outside, lift it back with your arms straight, and gently return to the original position. Switch to your right leg and right hand.

10. Romanian deadlift: Stand upright with your palms facing down and a pair of dumbbells hanging in front of your body. Lift your hips to lower your body weight back toward your heels, bend your knees slightly, and slide the dumbbells down your thighs to the middle of your shins. Return to starting position and repeat.

Abdomen: Lie on your back, place dumbbells behind your head and do sit-ups with your abdomen contracted to train the upper abdominal muscles; do leg raises (without moving the upper body) with your abdomen contracted to train the lower abdominal muscles.

Supine: Lift your legs and do a bicycle squat without lifting your shoulders. Repeat about 20 times.

The above is a detailed introduction to several methods of dumbbell strength training. I believe that now everyone should have a general understanding and knowledge of how to use dumbbells to train strength. The above methods are more effective for strength training, and the methods are also very simple, but here I would like to remind everyone that no matter which method you choose, you must stick to it. This is the only way to achieve significant results.