How to train arm muscles, there are many training movements, and among these movements, some movements are freehand training, and some movements are equipment training, so how to use dumbbells? I believe many people still know about training arm muscles. So, how do men use dumbbells to train their arms in the gym? Let’s learn how to practice together!
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.
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 straight, 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.
Forward bicep curl
Hold the dumbbells with both hands, stand upright with your feet spread out, straighten your back, and then alternately curl the dumbbells. When doing it, try not to shake your body, keep your muscles tight at all times, and control your body to complete the exercise. First perform a set of warm-up exercises with dumbbells weighing 40 to 50% of your usual limit. Complete about ten reps, then perform three sets of normal exercises. You don’t need to rest too long in between. If you want to increase the intensity, you have to control your time.
Hammer Curl
The starting position is the same as the previous action. When you are ready, bend your arms and lift the dumbbells to your chest, keeping your upper arms close to your body. Don't move your body around, and don't try to use inertia. That way you can complete the movement easily, but it won't exercise the target muscles very well. Complete the exercise alternately left and right. In the same way, do one warm-up set first, and then perform three sets of normal sets.
Reverse curl
This action not only stimulates the biceps, but also exercises the muscles of the forearms. Give your arms a comprehensive workout. The starting movements are the same as the first exercise, but hold the dumbbell with your palms facing downwards, and your palms facing backwards after lifting. Complete eight reps with each arm, alternating sides, for a total of sixteen reps. If you want to speed up the progress, you can also perform it with both hands at the same time, which can also increase the intensity of the exercise.
❋ Tags: