During the exercise process, we will use a variety of equipment, among which dumbbells are a frequently used equipment. Of course, dumbbells have many functions. Dumbbell exercises also target different parts, which can be very effective in helping us conduct targeted training. So, how to use dumbbells to train arm muscles at home? Let’s find out together below!
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1. 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.
2. 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 up over your head, and let the other end of the dumbbell hang downward, located on the extension line of your spine superior. 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.
3. Seated dumbbell wrist press
Sit on the bench, hold the dumbbells with both hands, and then hang your wrists naturally at your sides. Then slowly lift the dumbbells high. During the lifting process, remember to rely only on the strength of your arms to lift the dumbbells to the highest point. Then slowly put it down and repeat the previous actions.
4. Seated Dumbbell Leg Curl with Reverse Grip
Sit on a stool, place the forearms of both hands on your thighs, use your knees to support the dumbbells in your hands, turn your palms downward, and then continue to rely on the strength of your arms to lift the dumbbells in your hands. The height of the dumbbells can be as high as you can. Lift the height of the arm, but the forearm must be kept on the thigh, then return the arm to the previous position, and repeat the previous action.Can.
5. Push-up dumbbell curl
Hold the dumbbells with both hands, and start with a push-up movement at the beginning. Maintaining this position, bend your right hand and lift it upward to shoulder height. Then slowly lower your arms to the initial position, and then alternately curl your left and right hands. Key points of action: When exercising, do not use too much explosive force, as this may cause strain and affect the training effect.
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