How to train your arms? There are some training movements. Among the training movements, some movements can be trained with bare hands, and some movements can be trained with equipment. I believe some people still know what the training movements for dumbbell arm training are. of. So, what are the ten classic movements for training arms with dumbbells? Let’s find out together below!
1. Forward bicep curl
Hold the dumbbells with both hands. Stand upright with your feet open, 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. Hammer Curl
The starting position is the same as the previous action. After 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.
3. 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 action is the same as the first exercise, but hold the dumbbell with your palms downward, and then lift it with your palms facing backwards. 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.
4. Seated Triceps Stretch
Sit on a stool with your legs spread slightly wider than your shoulders, your feet flat on the ground, your back straight, and your hands holding dumbbells Lift one end of the dumbbell upwards above your head, letting the other end of the dumbbell hang downward on the extension of your spine. 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.
5. Sitting Dumbbell Wrist Curl
Sit on a stool with your legs slightly apart so that your knees are about 50 cm apart. Place your feet flat on the ground and hold a dumbbell in each hand. , lower your forearms forward to rest on your thighs, palms facing up, and wrists hanging naturally in front of your knees.
Keep the rest of the body still, use only the strength of your wrists to hold the dumbbell as close to your body as possible and roll it up. Then turn your wrist so that your palm faces down, and try to curl your wrist up toward your body. Return to starting position.
6. Dumbbell arm flexion and extension
Lean over, support the bench with one hand, and hold the dumbbell with the other hand. The upper arm is close to the side of the body and the forearm droops naturally. Use the triceps to stretch the arm backward and upward until the arm is completely straightened, 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.
7. Dumbbell Bend and Translate
Use a standing position, hold a dumbbell in each hand, hold the dumbbell upward (your finger joints face the sky), and bend your upper arm and forearm at 90 degrees. The starting position is to keep the arms parallel to the body, then exhale and move the arms toward the middle of the body (like opening and closing a door). At this time, the upper arm and forearm are still bent at 90 degrees. Then inhale and move your arms back to the starting position to complete one movement.
8. Dumbbell hammer raise
Stand up and hold a dumbbell in each hand, with your arms hanging naturally at your sides (thumbs facing forward). Then, while keeping the upper arm still, move the forearm forward and upward, like a hammer, until the height of the dumbbell is approximately parallel to the shoulder. Then slowly return to the starting position to complete one movement.
9. Triceps flexion and extension
Use a standing position, hold a dumbbell in each hand, lean forward, bend your knees slightly and straighten your back, bend your forearms and upper arms at 90 degrees, and bend your upper arms at 90 degrees. Keep your body parallel to the ground. Then move your forearms backward and straighten. Then slowly return to the starting position to complete one movement.
10. Standing Pike Fly
Use a standing position, hold a dumbbell in each hand, lean forward, bend your knees slightly and straighten your back, and let your hands hang naturally with your fists facing forward. Then raise your arms parallel to both sides of the body to a height of about shoulder height. During the operation, keep your elbows slightly bent and pause for 1-2 seconds at the top. Then slowly return to the starting position to complete one movement.