How to build muscle with dumbbells

Dumbbells play a very important role in our daily exercise, especially for those who do not want to go to the gym to exercise. At home, we only need a dumbbell to exercise the whole body. It’s just that the method of using dumbbells is different for each muscle group. So, how do dumbbells exercise muscles? Let us take a look at this problem.

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.

Through the above introduction, we know how dumbbells can exercise muscles. As long as we have a dumbbell, we can exercise our body muscles anytime and anywhere. We just need to use the correct method when exercising. We should also pay attention to warm-up, which is helpful for us to effectively protect our body from injury.