There are actually many ways for a person to train arm muscles, and among these methods, some are freehand training, and some are equipment training, so how to use themDumbbells To train arm muscles, I believe some people still know. So, what are the methods for training arm muscles with dumbbells? Let’s take a look at the methods below!

Seated triceps stretch

Sit on a stool, with your legs slightly wider than your shoulders, the soles of your feet flat on the ground, your back straight, hold one end of the dumbbell with both hands, lift it upwards above your head, and let the other end of the dumbbell hang downward, located on the spine on the extension line. Squeeze your abs and slowly lower the dumbbells behind your body until your forearms touch your biceps, then return to the starting position overhead. During the movement, the upper body should be stable and motionless.

Sitting Dumbbell Wrist Curl

Sit on a stool, spread your legs slightly so that your knees are 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. The wrists hang naturally in front of the knees.

Stay still with other parts of your body, use only the strength of your wrists to hold the dumbbell as close to your body as possible and roll it up. Then turn your wrist so that your palm faces down, and try to curl your wrist up toward your body. Return to starting position.

Biceps curl

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

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

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

Dumbbell extension

Lean forward, hold a bench with one hand, and hold a dumbbell with the other hand. Hold the dumbbell with your upper arm close to your side and let your forearm droop naturally. Use the triceps to stretch the arm backward and upward until the arm is completely straightened, causing the triceps to contract to the limit. Stop for a moment and then return the control to the original state.

When extending your forearms, try not to swing your upper arms up and down. After your arms are completely straight, you must also lift your wrists upward to allow the triceps to reach peak contraction.