How to use dumbbells to exercise arm muscles?

Many people like to show off their arms and muscles, which makes people very envious. Nowadays, young people are busy with work and study and lack exercise. Many people's arms are weak and fragile. Especially for male friends, having strong and sturdy muscles can attract more attention from women, make people feel safe and attractive. So how should we exercise arm strength? Don’t worry, I will tell you how to use dumbbells to exercise your hand muscles.

Seated dumbbell single-arm curl

Sit on a stool with your legs slightly wider than shoulder width apart and your feet flat on the ground. Hold the dumbbell in your right hand and hang it down, with the back of your arm resting on the inside of your right thigh. Then bend your forearm upward, driving the dumbbell toward your shoulder, and then return to the starting position. Repeat 8-12 times, then switch to your left hand.

Seated triceps extension

Sit on a bench, open your legs slightly wider than your shoulders, place your feet flat on the ground, straighten your back, hold one end of the dumbbell with both hands, lift it up above your head, and let the other end of the dumbbell hang down, on the extension line of your spine. Engage your abs and slowly lower the dumbbells behind you until your forearms touch your biceps, then return to the starting position overhead. During the movement, the upper body should be stable and motionless. Repeat 8-12 times.

Three Seated Dumbbell Wrist Curls

Sit on a stool, spread your legs slightly with your knees about 50 cm apart, place your feet flat on the ground, hold a dumbbell in each hand, lower your forearms forward and let them rest on your thighs, palms facing up, and your wrists hanging naturally in front of your knees. Keep the rest of your body still, and use only your wrist strength to hold the dumbbells as close to your body as possible and curl them up. Then turn your wrist so your palm is facing down and try to curl your wrist up toward your body. Return to starting position. Repeat 12-15 times.

The above is how to use dumbbells to help you exercise your arm muscles. If male friends have strong and toned arms, not only will their bodies look good, but they can also bring greater sense of security to their partners. The method has been taught to you, but muscle growth still requires your persistence. Try as many training techniques as possible to achieve better results.