Arm muscles are a focus of upper body muscle training. When we do upper body training, we prefer to use equipment to exercise. Dumbbells are one of the most commonly used equipment when we exercise muscles. So do you know what exercises you can do with dumbbells to exercise your arm muscles? Let’s go take a look below!
Dumbbell Supine Raise
Lie supine on the ground, holding a dumbbell in each hand, with both arms bent. Place on both sides of the head; bend the arms beside the head, palms facing each other; hold dumbbells in both hands and slowly bend the forearms until the arms are straight in front of the chest, pause for 1 to 2 seconds.
Incline arm extension
Just choose a dumbbell of suitable weight, stack your hands, and hold one end of the dumbbell between your thumb and index finger in a triangle. Because it is an incline position, it is a bit difficult to fully straighten the arms, so just lift it to a high point to keep the triceps tense.
Arm flexion and extension behind the neck
Sit on a stool. Beginners should choose small-weight dumbbells and ask someone to help take care of them. Hold the dumbbells behind your neck with both hands, keep your elbow joints stationary and close to your side, inhale and exhale and keep the rhythm consistent with raising and lowering your arms. Beginners must remember to use equipment carefully, and it is best to do so under the guidance of professionals.
Dumbbell Curl
Stand with your feet slightly apart, holding the dumbbell hanging by your side, so that the elbow joint becomes the only moving joint. Inhale while raising your hands and curling them upwards. Feel the expansion and bulging of the outer biceps. Raise your elbows to the highest point and contract. Hold for 3 seconds, and then slowly return to your side. Repeat the exercise. Variations can also be performed with both hands. Inhale, exhale and stretch your arms to maintain the rhythm.