Many people desire to have charming arm curves, but everyone’s needs are different. For girls, exercising their arms means making their lines slimmer, and getting rid of the bloated butterfly sleeves that affect their appearance, making them look particularly slim; for boys, a pair of strong unicorn arms is enough to speak for themselves, exuding their own The scent of male hormones. In fact, it is not difficult to achieve this state. With a pair of dumbbells you can exercise your arms well. So, how to use dumbbells to train your arms? Today I will recommend a few actions for you.

Seated triceps stretch

Seated triceps extension sounds complicated, but it can actually be done at home. It only takes up a little space and can be done with the help of a chair. First of all, we sit on the seat, the upper body should be kept stable, the back must be straight, the legs should be at right angles, slightly open, and a little wider than the shoulders. After that, hold the upper end of a dumbbell with both hands, raise it above your head, and let one end of the dumbbell hang down parallel to the spine. Then continue to lower the dumbbell until you can feel that the forearm muscles have reached the most tense state. Then return to the top of your head and repeat this movement.

Standing with arms extended

Standing with arms extended is also a relatively simple movement, but it has a very obvious effect on training arm muscles. As long as the movement is standard and standardized, it will definitely give enough stimulation to the arm muscles. First, we need to ensure that our arms are straight, our feet are shoulder-width apart, lift the dumbbells with both hands, palms down, and stretch until they are at the same height as your eyes, then stay there for a while, and then return to Initial action.

Dumbbell curl

Dumbbell curls are also a good exercise for arm muscles. When doing it, we must also keep the upper body upright with the palms facing inward. After lifting the dumbbells with both hands, the movement must be slow and feel the biceps. contraction, then slowly lower it, and repeat the exercise. It should be noted that you should choose dumbbells that suit your own weight, and do not try heavy dumbbells just because the movements are simple.