Boys like strong unicorn arms, while girls hope to get rid of ugly butterfly sleeves through fitness. In any case, having beautiful arm curves is what many people dream of. However, if you want to achieve such fitness effects, many people think that you need to use complex equipment to achieve it, and going to the gym seems to be the only option. In fact, as long as you master the training methods, you can develop satisfactory arms even with just a pair of dumbbells. Today I will teach you how to use dumbbells to train your arms.
Seated triceps stretch
Seated triceps extension, as the name suggests, requires the use of a seat to exercise the arms. First, you should sit on a bench, keep your upper body stable, spread your legs slightly wider than your shoulders, straighten your back, hold one end of the dumbbell with both hands, lift it upwards above your head, and then, let the other end of the dumbbell Droop naturally and stay parallel to the spine. Then tighten the abdominal muscles and slowly lower the dumbbell until the forearm can touch the biceps, then return to the top of the head and repeat the previous action.
Sitting Dumbbell Wrist Curl
Similar to the seated triceps extension, the seated dumbbell wrist curl also needs to be achieved with the help of a training bench. After sitting firmly, separate your legs with a distance of fifty centimeters. Hold a dumbbell in each hand that matches your own weight. Lower your forearms to fit naturally into your thighs, with your palms facing the outside of your thighs and your wrists hanging naturally. When starting to do it, mainly mobilize the strength of the wrists, keep the other parts of the body still, hold the dumbbells and roll them up, then turn the wrists so that the palms are downward, and slowly return to the starting position.
Standing with arms extended
When doing standing arm extensions, make sure your back is straight, your feet are shoulder-width apart, hold dumbbells in both hands and place them on both sides of your thighs in a naturally drooping manner, with your palms facing the outside of your thighs. When starting the exercise, lift the dumbbells with both hands until they are at eye level. After reaching the point where the muscles are most tense, stay for a moment, and then slowly return to the starting position.
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