Single dumbbell exercise method

Dumbbells are a kind of equipment that helps exercise and are common in people's lives. They are small in size and can be carried around. There are many ways to practice and they can be done with one hand. They are suitable for everyone to exercise. Muscles are a standard feature of healthy boys. If a person has muscles, he must love sports. Dumbbells can exercise muscles, enhance the strength of our arms, and stretch more tendons. Exercises that can be done at home anytime and anywhere will not take up too much of your time.

1. Bench press: mainly trains the thickness of the pectoralis major and the chest groove. Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and stretch the pectoralis major.

2. Incline press: mainly trains the upper chest muscles. Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest. Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles. Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position. Note: To prevent damage, the lowering process should not be too fast.

2. Shoulders

1. Push-up: Mainly train the anterior, middle and posterior bundles of the deltoid muscles. Action: Sit down, hold dumbbells with both hands at the sides of the body, with elbows extended and palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

2. Lateral raise: mainly trains the middle bundle of the deltoid muscle. Action: Hold dumbbells in both hands and let them hang in front of your legs. Lean your body forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. It can also be done with one arm, alternating between the two arms.

3. Lateral raise: mainly exercises the posterior deltoid muscle. Action: Hold dumbbells in both hands with your palms facing each other, bend over and bend your knees, keep your body stable, raise your arms to both sides, and then control and slowly return to the original position.

4. Shrug: mainly exercises the trapezius muscles. Action: Hold dumbbells with both hands and let them hang at your sides, bend your knees slightly, lean your upper body forward slightly, lift your shoulders fully, try to touch your earlobes with your shoulder blades, pause for a moment, and then slowly and controlledly return to the original position.

3. Back

1. Bent-over two-arm rowing: mainly trains the latissimus dorsi. Action: Bend over with your knees slightly bent, hold a dumbbell in each hand, and let them hang in front of your body. Use the contraction of the latissimus dorsi to pull the dumbbells to the height of your elbows and shoulders or slightly above your shoulders. Pause for a moment, and then use the tension of the latissimus dorsi to control the dumbbells to slowly return to their original position. Note: When rowing, the main focus is on contracting and stretching the latissimus dorsi muscles. The upper body should not be lifted to avoid using leverage.

2. Bent-over one-arm rowing: mainly trains the outer side of the back and lower back. Action: Hold the dumbbell with your palm facing inward, and use your other hand to support a fixed object at the knee position of the same-side leg to stabilize your body. Raise the dumbbells to waist level (fully contract the back muscles), pause for a moment, then slowly and controlledly return to the original position (fully stretch the back muscles), and then switch to the other side after finishing one side.

3. Straight-leg deadlift: mainly trains the lower back, gluteus maximus and biceps femoris. Action: Hold a dumbbell in each hand and hang it in front of your body, stand with your feet naturally apart, shoulder-width apart, legs straight, back straight, body bent forward, and head raised until your upper body is approximately parallel to the ground. Then contract the lower back muscles to return the upper body to its original position. NOTE: To maintain tension, do not allow the dumbbells to touch the floor as you bend forward. Don't move too fast.

4. Biceps

1. Alternating curl: mainly trains the biceps and separates the biceps. Action: Sit (or stand), hold dumbbells in both hands and let them hang at your sides, with your palms facing each other and your elbows against your sides. Use your elbow as a fulcrum, bend upward while rotating your forearm outward with your palm facing up. Lift to the highest point and tighten your biceps. Pause for a moment, then control and return to the original position. Do it in rotation.

2. Mental curl: mainly trains the biceps peak. Action: Stand with your upper body naturally bent forward, holding a dumbbell in one hand hanging in front of your body, with your upper arm resting on your knee or leg on the same side. Bend your other arm and place it on your knee or leg on the same side to stabilize your body. Bend the arm holding the dumbbell upward to the highest point, contracting the biceps to the limit, pause for a moment, and then slowly return to the original position.

3. Side curl: mainly trains the brachialis and forearm muscles. Action: Sit (or stand), hold a dumbbell in each hand and let it hang at the sides of the body, with your palms facing each other, upper arms close to the sides of the body, and use the elbow joint as a fulcrum. Bend upwards to the highest point with force, pause for a moment, and then slowly return to the original position. Tip: You can do this with both arms at the same time or alternately.

5. Triceps

1. Arm flexion and extension behind the neck: mainly trains the triceps. Action: Sit (or stand), hold one end of the dumbbell in both hands above the back of the neck, palms facing forward, upper arms fixed, and use elbows as fulcrum to do arm flexion and extension. Tip: You can do this with both arms at the same time or alternately.

As mentioned above, I hope to give you some reference. Dumbbells have many benefits and exercising with them is also very simple. At the beginning, you can adjust the duration of exercise by yourself. The most important point in exercise is "adaptation" and then slowly increase the speed. For arm strength training with dumbbells, you can switch hands. The dumbbell exercise method has been explained in detail. I hope you can keep exercising when you have time. No matter what type of exercise you do, at least you can stretch the muscles of your whole body.