Dumbbells are the most convenient and commonly used fitness equipment during exercise, and are not restricted by venues. The muscles in every area of the arm can be thoroughly engaged by using different dumbbell exercises.
The main part of arm muscle training is to exercise the biceps and triceps.
The biceps brachii is a fusiform muscle that is situated on the front side of the upper arm. It can help us increase the strength of our arms, and our strong biceps give our arm bending motions more power.
Followings are 6 popular and efficient dumbbell exercises.
1. Dumbbell curls with both hands
Use your elbow joint as the fulcrum to curl upwards while holding the dumbbells at your side with your palms facing one another;
To tighten the slim biceps, extend your forearm and lift it to its highest position with your palm facing up.
Exercise the nervous system’s capacity to govern muscles by moving your hands back and forth.
Pause when you get to the highest position, then reverse-curl your wrist.
2. Seated dumbbell curl
Hold a dumbbell in each hand with the palms facing up. Curl the weight upward, focusing on the biceps as you go.
After reaching the top position, pause for 2-3 seconds.
3. Sitting dumbbell single arm curl
Sit on a gym bench with your upper body leaning forward. In order to perform the exercise properly, the elbow joint of the dumbbell hand should be placed on the inner third of the thigh on the same side.
Next, bend your forearm or turn your wrist while bending to the optimal contraction angle, and hold the position for 1-2 seconds.
4.Dumbbell flexion and extension
Placed on the inner third of the thigh on the same side;
Bend over, put one hand on the bench and and hold the dumbbells with the other.
To allow the triceps to contract, the triceps must be stretched back and upward until the arms are fully extended.
5. Single arm flexion and extension behind the dumbbell neck
Hold one end of the dumbbell at the top of the back of the neck, with the palm facing forward, and the upper arm fixed, with the elbow as the fulcrum, with one arm bent up and down for arm flexion and extension.
6. Dumbbell supine lift
Laying on your back, holding a dumbbell in each hand, bending your arms, and placing your hands on either side of your head with your palms facing inward;
Dumbbells in both hands, slowly bend your forearms until they are straight on your chest, then hold the position for 1-2 seconds.
to sum up:
As above, 6 different stimulating arm muscle movements.
To acquire a greater workout result, you should think about applying varied movements to stimulate when training, even for the same muscle.
The ideal partner for a man is a dumbbell. Work hard right away.