We all know that dumbbells are one of the most common pieces of fitness equipment for exercising arm muscles. Most of us in our family may buy a pair of dumbbells for home training. Although dumbbells are very effective in training arm muscles, do you know which movements are the most effective? Friends who don’t know it now might as well come and find out about it together.
1. Dumbbell curl
Dumbbell curl is the most common movement among all dumbbell training movements. Whether you are a fitness enthusiast or not, I believe everyone is very familiar with this movement. When training, we hold dumbbells hanging on both sides of the body, with the palms of the hands facing each other, the elbow joints as the support point, and the upper limbs curled upward. The two hands can be trained alternately, which not only exercises the arm muscles, but also exercises the nervous system's control over the arm muscles.
2. Dumbbell bench press
The difference between the dumbbell bench press and the dumbbell curl is that you can lie on your back on a flat bench and hold a dumbbell of appropriate weight in each hand. With your arms perpendicular to your upper body, slowly bend your front arms with both hands until they reach the chest, pause for 2-3 seconds, and do 10 times in each group. You can increase or decrease appropriately according to your own physical fitness. The dumbbell bench press is a little more difficult than the dumbbell curl. It can not only train the arm muscles, because it is a compound movement and has a good exercise effect on the shoulders and abdomen.
3. Dumbbell attached arm extensions
Although dumbbell arm extensions can be trained while standing, for the sake of body stability and safety, we generally recommend using a single knee support method for training. The essentials of the action are: bend over one knee and kneel on a flat bench, press your arms on the front part of the flat bench to stabilize the body's balance. Hold a dumbbell on the other side, with the upper arm close to the side of the upper body, and the upper arm droops naturally. At the same time, use the triceps to slowly extend the arm backward until the arm is fully extended, pause for 1-2 seconds and then slowly resume the original movement. When extending your forearms forward, remember not to swing your upper arms up and down.