What are the ways to exercise upper limb muscles with dumbbells?

Dumbbells are a tool we often use when we exercise, but not everyone can use dumbbells correctly. Many people who exercise not only want to enhance their physical fitness, but also want to build a strong body. Using dumbbells to exercise upper limb muscles is what many people want now, but how can we use dumbbells correctly to exercise upper limb muscles?

Action 1: Barbell narrow bench press

Repeat 12-15 times as a warm-up set.

Repeat 12-15 times, 4 formal sets.

60 seconds rest between sets

Choose a slightly lighter weight to warm up by doing a set of 12-15 reps. Make sure to avoid locked joint positions during training, such as with your arms fully extended, as this will place the load on the joint rather than the triceps. Keeping your joints flexed will keep stress on your triceps, making the exercise more effective!

After the warm-up set, do the formal set. Choose a weight that can be used for 15 reps in the first set. More reps can allow more blood to flow to the triceps.

Action 2: Supine Curled Bar Arm Extension

4 sets (10-12 times each).

Using a curled bar can greatly reduce the pressure on the wrists and focus more on the triceps. It is very important to keep your elbows firm and move slowly. Remember to keep your elbows pointed outward, as this will put more load on your shoulder muscles.

Action 3: Single-arm rope pulldown

3 sets (12-15 reps each).

The point of practice is to change a little bit. It is not to exhaustion. The purpose of this movement is to increase blood return to the triceps and increase the pump feeling.

After we know how to use dumbbells to exercise upper limb muscles, we can exercise according to the above method. Fitness requires a long time to achieve good results. At the same time, fitness will consume excessive energy in people's bodies. Therefore, when exercising, we also need to supplement the nutrients needed by the body in all aspects.