What is the method of dumbbell training?

Dumbbells are the simplest fitness equipment. They are easy to operate and require a relatively small area for fitness. They are very simple and practical. You can do dumbbell exercises at home. There are many ways to do dumbbell exercises, such as seated exercises, dumbbell presses, raises, etc. These are all good exercise methods, especially for the biceps and shoulder muscles.

1. Seated dumbbell press

Sit on a dumbbell bench with your feet flat on the ground and your head and chest out. Hold a dumbbell in each hand, hanging at your sides. Lift the dumbbells to your shoulders, with your elbows pointed down and your palms facing forward, so that the dumbbells are directly on either side of your body.

Use your shoulders to move your elbows in an arc to the sides of your body, and lift the dumbbells up with both hands until your arms are straight, then pause for a moment.

2. Incline dumbbell press

Adjust the dumbbell bench so that it is about 60 degrees from the ground. Lift the dumbbells to your shoulders, with your elbows down and your palms facing forward, so that the dumbbells are located just beside your body and the line connecting the dumbbell bar passes slightly above your clavicle.

Use your shoulders to lift the dumbbells up, pausing briefly until your arms are straight. Slowly lower the lifting position, don't lower it to the lowest position, and keep your shoulder muscles tense.

3. Standing lateral raise

Stand with your feet shoulder-width apart, head up and chest out, holding dumbbells in both hands and letting them hang naturally at your sides or in front of your body, with your hands slightly bent at the elbows.

2. Use your shoulders to lift your hands outward and upward from both sides until they are level with your shoulders or slightly higher. Pause for a moment and then return to the original position. Keep your shoulders engaged and don't relax.

4. Standing front raise

. Stand with your feet shoulder-width apart, head up and chest out, hold dumbbells in both hands and let them hang naturally at your sides or in front of your body, with your hands slightly bent at the elbows.

Bend your hands slightly at the elbows, use the front of your deltoid muscles to lift the dumbbells outward, upward, and inward from the front of your body until they are level with or slightly higher than your shoulders. Pause for a moment and then return along the original path. Keep your shoulders engaged and don't relax.

5. Lateral Raise

Stand with your feet shoulder-width apart, knees slightly bent, upper body and hips leaning forward, chest up and waist bent, keeping neck and torso level, and holding dumbbells in both hands hanging in front of the body.

Relax your arms and use the back of your shoulders to lift your upper arms outward and upward until they are level with your shoulders, then return to the original position.

6. Standing chest pull

Stand with your feet shoulder-width apart, body upright, and head and chest out. Hold dumbbells in front of your body with your palms facing inward.

Use your lower body to lift your arms up in front of your body until your upper arms are level with or slightly higher than your shoulders.

At the highest point, the dumbbells should be in front of your chest, just below your collarbone. Stay for a while and return along the original route.