How to exercise your arms with dumbbells

Dumbbells are a favorite piece of sports equipment for many bodybuilding enthusiasts, because dumbbells are small and convenient, easy to carry, and can be taken out for exercise anytime and anywhere. By practicing with dumbbells, you can enhance the strength of your arms, which is very useful for practicing biceps and back muscles. However, for many novices, there are many precautions when practicing dumbbells that they are not aware of. So how can dumbbells be used to exercise your hands?

Dumbbell bench press can train chest muscles

Starting position: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbows and hold the dumbbells with your fists facing each other and your palms facing your legs. The axis of the dumbbells should be 1 cm above your nipples (middle of the pectoral muscles) and against your chest.

Action process: Push up, bring your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbell moves upward and slightly forward, forming a parabolic trajectory. When your arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joint.

But don't stay exactly on the support point of the shoulder joint, otherwise the bones will support the weight of the dumbbells (this situation where the weight is supported by the bones rather than the muscles is called "locking"), which will relax the chest muscles and affect the exercise effect. Then, stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement. repeat.

Breathing method: inhale when lifting up and exhale when falling down.

Key areas of exercise: pectoralis major, deltoids and triceps.

Arms: 1. Alternating curls: mainly train the biceps and separate the biceps.

Action: Sit (or stand), hold dumbbells with both hands hanging at your sides, palms facing each other, and 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 hang them 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.

Simple and lightweight dumbbells can be used occasionally to exercise the body, which can enhance one's arm strength, improve the body's immunity, and promote blood circulation. However, it should be noted that how do dumbbells exercise the arms? As long as you follow the correct method, keep your breathing balanced during exercise, and use your arms to shake the dumbbells, it will be effective for fitness.