How to build arm muscles with dumbbells

For male friends, strong and powerful arm muscles are not only the key to showing arm strength, but also a safe haven favored by female friends. Thin and weak arms cannot show the masculine beauty of men, so arm muscle training becomes very important for male friends. So how do you use dumbbells to exercise your arm muscles? Let’s find out together.

1. Standing Curl

Specific steps:

1. Hold the dumbbells tightly with both hands, palms facing forward; stand with arms tucked under shoulders, chest up, abdomen in, and hips lifted.

2. Lift the dumbbells forward and then bring them up close to your shoulders until your upper arms are completely still; repeat this movement and slowly return to the original position.

2. Concentration Curl Exercise

Specific steps:

1. Sit on one side of the chair with your feet flat on the ground, slightly wider than your shoulders.

2. Hold the dumbbells tightly with your hands, and keep your upper arms close to the inner thighs above the knees; bend the arms holding the dumbbells slightly to keep your biceps tight.

3. Raise your arms upwards, but keep your shoulder blades still, and contract your forearms towards your upper arms; keep your biceps tight and do not relax, and slowly return to the original position.

3. Standing Concentration Curl

Specific steps:

1. Hold a dumbbell in one hand and place your arm against the inclined upper part of the chair.

2. Bend the arm holding the dumbbell slightly, keeping the biceps tense at all times; place the other arm between the chair and upper arm; and stretch the lumbar spine.

3. Bend your forearm toward your upper arm, while keeping your upper arm and shoulder blade completely stable and motionless; keep your biceps tight at all times and slowly return to the original position.

4. Triceps High Stretch

Specific steps:

1. Stand with your feet shoulder-width apart and bend your knees slightly. Hold a dumbbell with both hands at the same time. Raise your arms, stretch them over your head, and bend your elbows to 90 degrees.

2. Keep your upper arms stable, and stretch your elbows upward in an arc shape, higher than your head. After fully stretching your arms, stay still, bend your arms, and slowly return to the original position. The muscles must not relax at all times.

5. Supine Arm Extension

Specific steps:

1. Lie flat on your back with your head resting on a chair; hold the dumbbells tightly with both hands, raise your arms until your elbows are pointing upward and the dumbbells are just over your head.

2. Straighten your chest and squeeze your shoulders; slightly arch your lower back, keep your upper arms still, and raise your hands in an arc shape; repeat the movement and slowly return to the original position.

The above introduces five ways to use dumbbells to exercise arm muscles. Male friends who love fitness may wish to use it as a reference for daily training. We all know that dumbbells play an irreplaceable role in fitness exercises, and compared with other heavy fitness equipment, using dumbbells to exercise muscles appears to be more flexible.