How to use dumbbells to exercise arm strength

Dumbbells, as a sports tool, have always been loved by many bodybuilders. Although dumbbells are heavy, they can train perfect muscles and biceps, which not only make our arms look very fit, but also exude great charm. Many men habitually use dumbbells to exercise their upper arm strength, so how to use dumbbells to exercise arm strength?

How to use dumbbells to exercise various parts of the body:

1. Chest 1. Bench press: mainly trains the thickness of the pectoralis major muscle and the chest groove. Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and stretch the pectoralis major.

2. Incline press: mainly trains the upper chest muscles. Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to a 30-40 degree angle and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest. Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles. Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position. Note: To prevent damage, the lowering process should not be too fast.

2. Shoulders

1. Push-up: Mainly train the anterior, middle and posterior bundles of the deltoid muscles. Action: Sit down, hold dumbbells at the sides of the body with both hands, elbows extended, palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it in a standing position, with both arms at the same time, or you can do it with one arm alternately.

2. Lateral raise: mainly trains the middle bundle of the deltoid muscle. Action: Hold dumbbells in both hands and let them hang in front of your legs. Lean forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. It can also be done with one arm, alternating between the two arms.

3. Lateral raise: mainly exercises the posterior deltoid muscle. Action: Hold dumbbells in both hands with your palms facing each other, bend over and bend your knees, keep your body stable, raise your arms to both sides, and then control and slowly return to the original position.

There are many ways to use dumbbells to train arm strength. Different dumbbell exercises have different methods. For example, we can increase shoulder muscles by pushing up and down with dumbbells. By practicing push-ups with dumbbells, we can increase the muscles in our upper arms. Therefore, the effect can be achieved through practice in your own way.