How to train arm muscles with dumbbells

Dumbbells, barbells, etc. are common items in gyms, and they are also very effective for training male friends' muscles, because dumbbells are mainly used to train the biceps and triceps of the upper arms, and they are more convenient to use, so many friends like to use dumbbells to achieve the effect of muscle training, and the effect cannot be underestimated. So friends who want to exercise their muscles may wish to try the equipment we introduced to achieve the effect of exercise!

1. Using dumbbells to train the upper arm muscles mainly trains the biceps and triceps of the upper arms. It is generally recommended to insert 1 to 2 upper arm muscle exercises during a week of training. The reason why dumbbells are recommended for exercise is that it is more convenient to exercise with dumbbells. You only need a pair of dumbbells that can adjust the weight freely, and you can exercise at home without going to the gym. Next, I recommend a training plan for using dumbbells to exercise your upper arm muscles.

2. Before using dumbbells to exercise the upper arm muscles, it is recommended to warm up for 5 to 10 minutes, such as jogging on the spot or stretching, and then officially start the exercise.

3. Before using dumbbells to exercise the upper arm muscles, it is recommended to warm up for 5 to 10 minutes, such as jogging on the spot or stretching, and then officially start the exercise.

The main exercises for training the triceps brachii with dumbbells are:

1. Seated dumbbell flexion and extension behind the neck

2. Prone single-arm dumbbell flexion and extension behind the neck

3. Next is the action diagram of using dumbbells to exercise the upper arm muscles and the arrangement of the number of exercise groups and repetitions:

4. Seated dumbbell flexion and extension behind the neck:

5. Do 5 sets, 12 reps each

6. Prone single-arm dumbbell flexion and extension behind the neck:

7. Do 4 sets, 12 reps each

The above is a simple training plan for exercising upper arm muscles using dumbbells, but you must not underestimate this training plan. Because when you are exercising with dumbbells, you need to constantly experience and improve your exercise movements until you think that the stimulation effect of using dumbbells to exercise your upper arm muscles is the best. At the same time, you need to constantly increase the exercise weight during the practice process. The heavier the weight you lift, the stronger your arms will be.

The method of using dumbbells to exercise arm muscles is very effective. Friends, don’t underestimate the method of using dumbbells to exercise arm strength. If you want to have strong arm muscles, we suggest that you try using dumbbells, because you can use dumbbells at home without going to the gym. In the end, I believe you will see what you want.