How does one train arm muscles? There are many training movements. Among these training movements, in addition to bare hands, you can also use equipment to train. So how to use it? I believe many people still know about dumbbell training for arms. So, how do boys use dumbbells to train their arms the fastest? Let’s learn how to train your arms together!
Downward flexion and extension
Lie on a decline dumbbell bench with your hips higher than your head. Hold a pair of dumbbells with your palms facing each other and extend your arms straight forward. Keeping your elbows pointed toward the ceiling, slowly bend your arms to move the dumbbells to your shoulders, then return to the starting position. Just add a new set of moves to each round this week, but one that will strengthen your triceps and biceps while also strengthening your forearms. All weight training starting from the first week should be done in each group of 10 to 12 times. Wear a heavier vest when doing pull-ups and parallel bar curls. Try to do 6 to 8 times in each group; do 15 to 20 diamond push-ups in each group. .
Alternate Curls
Such an exercise method allows us to exercise our biceps by sitting or standing, holding dumbbells in both hands on the side of the body, palms facing each other. Place two elbows on both sides of your body, use the elbow joints as a support, and continuously lift the dumbbell upwards. At the same time, the forearms should be externally rotated with the palms facing up. With a little control, you should return to the original action. Such a Actions need to be performed in turns.
Ideational Curls
Such an exercise method can train the peak of the biceps. We should keep standing, and the upper body should also keep bending forward naturally. Hold a dumbbell in one hand and place it in front of your body. The upper arm needs to Fit the knee on the same side together, and put the other arm on the knee on the same side to stabilize your body. The arm of the dumbbell needs to be continuously raised to the highest point, so that the biceps can contract. Reach the extreme position, pause briefly, and then slowly recover.
Side curl
Side curls can exercise our forearm muscles and biceps. You can sit or stand. Hold a dumbbell in each hand and place it on your body, keeping the palms of your hands relative to your upper arms. , it also needs to fit closely with your body position, use the elbow joint as the fulcrum, lift the dumbbell up to the highest position, and pause for a moment.down, and then slowly return to the original position. The two arms can be done together or alternately.