Dumbbell arm muscle training method

Every male friend who is not very strong dreams of having such muscular men with envy and jealousy when seeing them. Dreams are just dreams after all. Only if you put them into practice and persist, your dreams will become reality. First of all, you must know what to do in the first step! Let's take a look at how to train perfect muscles.

To have strong arms that burst your sleeves, you need to exercise every muscle from your palms to your shoulders in a balanced manner. The following movements focus on stimulating the arm muscles. Do not rest between each movement. After finishing the last movement, you can pause for a few tens of seconds (no more than 1 minute) before continuing to the next cycle.

1. Seated dumbbell single arm flexion

Sit on a stool, open your legs slightly wider than your shoulders, and place your feet flat on the ground. Hold the dumbbell in your right hand and let it hang down. Place the back of your arm on the inside of your right thigh. Then bend your forearm upward, drive the dumbbell toward your shoulder, and then return to the starting position. Repeat 8-12 times, then switch to your left hand.

Seated triceps stretch

Sit on a stool with your legs slightly wider than your shoulders, your feet flat on the ground, your back straight, and hold one end of the dumbbell with your hands, lift it up over your head, and let the other end of the dumbbell hang down, in the extension line of your spine. Tighten your abdominal muscles and slowly lower the dumbbell behind your body until your forearm touches your biceps, then return to the starting position above your head. During the movement, keep your upper body stable and motionless.

3. Seated Dumbbell Wrist Curl

Sit on a stool with your legs slightly apart so your knees are about 50 cm apart, your feet flat on the ground, and hold a dumbbell in each hand. Lower your forearms forward so they rest on your thighs, with your palms facing up and your wrists hanging naturally in front of your knees.

Keep the rest of your body still, and use only your wrist to hold the dumbbell as far as possible and roll it up in the direction of your body. Then turn your wrist so that your palm is facing down, and roll your wrist up as far as possible in the direction of your body. Return to the starting position.

Repeat 12-15 times.

4. Seated Hammer Flexion and Extension

Sit on the edge of a stool with your feet naturally apart and the soles of your feet flat on the ground. Hold a dumbbell in each hand and let it hang naturally on both sides of your body, with your palms facing inward. Keep your back straight, bend your arms and raise the dumbbells until your thumbs are close to your shoulders, hold the dumbbells as tightly as possible and press them against your shoulders, then slowly lower the dumbbells, turn your wrists so that your palms face backwards, and then repeat the movement of raising them.

Repeat 8-12 times.

5. Lie on your back and cross your shoulders

Lie on your back on a reclining backrest, hold a relatively light dumbbell in your left hand and raise it vertically over your head, with your palm facing inward, and hold your left upper arm with your right hand for support. Then lower the dumbbell to your right shoulder - keep your wrist stable and do not rotate or bend it. Then return to the starting position.

Repeat 12 times and then switch hands.

6. Standing Arm Stretch

Stand with your back straight, your feet naturally apart and shoulder-width apart, holding dumbbells in each hand and hanging them on both sides of your thighs, with your palms facing each other. Keep your arms straight, slowly raise them in front of your body to the level of your eyes, then spread them to the left and right, pointing to the 10 o'clock and 2 o'clock directions respectively. Slowly return to the starting position and repeat.

Repeat 8-12 times.

The above content is a scientific method of muscle training. As long as you can start from the daily little things and stick to it, plump muscles will also appear on your body, but the premise is that you have to persist. When exercising, I remind everyone to drink more water to prevent the pain caused by dehydration.