How to build muscle with dumbbells

Dumbbells have always been one of the best fitness equipment for arm muscle training, and they also have very high fitness effects. A pair of dumbbells can easily handle all exercise movements. However, there are many people in life who do not know how to use dumbbells correctly to exercise muscles. So, how do dumbbells exercise muscles? Let's take a detailed look at it below.

Dumbbell in English: Dumbbell is an auxiliary equipment for weightlifting and fitness exercises. Smaller than a barbell. The weights of light dumbbells include 6, 8, 12, 16 pounds (1 pound = 0.4536 kilograms), etc. The weights of heavy dumbbells include 10, 15, 20, 25, 30 kilograms, etc. Therefore, it is favored by many fitness enthusiasts. Because there is no sound during exercise, it is named dumbbell.

Dumbbells are the main way to develop muscles in various parts of the body

Develop hand muscles: twist the dumbbell bar, grab the falling dumbbell plates, and curl the fingers.

Develop the forearm muscles: wrist curl, forearm rotation, single forearm rotation, lateral wrist flexion and extension, straight grip elbow flexion, hammer grip elbow flexion.

Develop the upper arm muscles: upright two-arm curls, upright alternating curls, seated two-arm curls, seated alternating curls, single-arm rotation curls, elbow curls, squat curls, supine curls, upright behind-the-neck arm flexion and extension.

Develop shoulder muscles: upright fly, upright lateral elbow raise, upright alternating front raise, upright press, upright single-arm rotation press, seated press, bench press, upright elbow pull, upright shrug, and upright arm back shake.

Develop chest and abdominal muscles: lying fly, lying press, lying straight-arm pull-up, sit-ups, sit-ups with twists, seated abdominal curls, kneeling stretches, side bends, and seated twists.

Develop the back and waist muscles: straight arm chest expansion, arched body fly, arched body pull, one-arm arched body pull, lying pull, push-up, deadlift, and weighted standing.

Develop thigh muscles: bell squats, bell lunges, seated knee curls, prone leg curls, and prone leg curls.

The above are detailed introductions to using dumbbells to exercise muscles. I believe that now everyone should have a better understanding and knowledge about how to use dumbbells to exercise muscles. I hope that the above introduction can help more people use dumbbells to exercise muscles. At the same time, in order to exercise muscles well, you also need to persist in your daily life.