Tips for using dumbbells to train arm muscles

Men like to prepare some fitness equipment at home, so that they can exercise after get off work and relieve their stress. I strongly support this approach, which is the best of both worlds. Take dumbbells for example, it can help men exercise their muscles. How to exercise arm muscles?

1. Standing Bend Practice

Exercise area: Biceps, other elbow flexors

Action essentials:

1. Elbows are located on both sides of the body;

2. Keep your wrists straight;

3. Straighten your back muscles and lift your hips.

2. Concentrated Bend Practice

Exercise area: Biceps and other elbow flexors

Chair position: lying flat

Action essentials:

1. When the arms are extended or retracted, the upper limbs should remain stable and motionless;

2. Keep your wrist straight;

3. Straighten your chest, tighten your back muscles, and lift your hips into a slight arc.

3. Inclined Bend Practice

Exercise area: Biceps and other elbow flexors

Chair position: 45 degrees tilt

Action essentials:

1. Always tighten your biceps and don't let your arms fully extend;

2. Keep your wrists straight;

3. Stand up straight, stretch your back muscles, and slightly arc your lower back.

Scott Bend Exercise - Standing Concentration Bend Exercise

Exercise area: Biceps and other elbow flexors

Chair position: 60 degrees tilt

Action essentials:

1. The upper limbs remain still when the elbows are bent;

2. Keep your wrists straight;

3. Keep your chest up, your back muscles tight, and your lower back slightly arced;

4. Stretch your arms out, then slowly straighten them up;

5. The distance between feet should be slightly wider than shoulder width.