What are some dumbbell arm exercises?

Boys all hope to have stronger arms, so they usually do a lot of exercises. There are many ways to exercise arm strength, such as the well-known push-ups. When doing push-ups, you need to use your arms. Those who are very good at push-ups have strong arm strength. In addition, lifting dumbbells to exercise the arms is currently a very popular method. The following will teach you the correct movements of lifting dumbbells to exercise your arms.

Dumbbell arm exercises:

1. Incline Dumbbell Curl

Action essentials:

1. Sit on an incline bench, holding a dumbbell in each hand. Keeping your elbows close to your body, rotate your palms to face forward.

2. Keep your upper arms fixed and contract your biceps while exhaling to lift the dumbbells. Only the forearm moves. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder height. The contraction stops for one second.

3. Slowly raise the dumbbells back to the starting position while inhaling.

4. Repeat the action.

2. Incline elbow biceps curl

Action essentials:

1. Lean on an incline bench, holding a dumbbell in each hand. The dumbbells hang naturally at your sides with your palms facing outward.

2. As you exhale, bend outward to lift the weight, keeping your forearms in line with your deltoids. Continue curling until the dumbbells are at shoulder height and on either side of your deltoids.

3. After performing the highest contraction at the top of the movement, begin to inhale and slowly lower the weight back to the starting position.

4. Repeat the action.

Incline Hammer Curl

Action essentials:

1. Sit on an incline bench, holding a dumbbell in each hand. Push off the ground with your feet and lean your body against the inclined board. Keep the dumbbells at your sides, maintaining a neutral grip.

2. Initiate the movement by bending your elbows, trying to keep your upper arms stationary.

3. Continue the movement to the top and pause, then slowly return to the starting position.

4. Alternating Incline Dumbbell Curl

Action essentials:

1. Complete the first illustrated action with your right hand, and then repeat it with your left hand.

2. Continue alternating this movement in this manner for the recommended number of repetitions.

Support your body with your hands, with your arms at 90 degrees to the ground, and your legs stretched straight backwards. Use the strength of your hands and toes to keep your body stable. Keep your head, torso, and legs in a straight line. When exercising, keep your back, legs, and body straight, and keep your body rising and falling smoothly. Bend your arms outward from your body, lowering your center of gravity until your torso is roughly parallel and tangent to the ground. Using your abdominal strength, hold this position for one second, then slowly return to the original position and repeat.