How to train arm muscles with dumbbells

There are many ways to exercise arm muscles, such as bare hands, barbells, etc., but today we mainly introduce the method of dumbbell arm exercise. The method of using dumbbells to exercise arm muscles is also relatively effective. If you want to exercise your arms, you might as well try some of the methods we introduce below. As long as you insist on exercising with the correct method, I believe you will see what you hope for. So, friends, what are you waiting for? Take action quickly!

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.

Above, we mainly introduced in detail the method of using dumbbells to exercise arm muscles. This method is also quite effective. If you want to have strong muscles and a perfect figure, you can try some of the methods we introduced above. And it requires long-term persistence in exercise, so I believe it will be very helpful to you.