Dumbbell is a very common training equipment, and its training methods are also very rich and diverse, including most of the muscles in the whole body. So, do you know what are the top ten classic movements for training arms with dumbbells? Let’s take a look.

1. Single-arm dumbbell row

One-arm dumbbell rowing is a relatively simple movement, and it is more effective in isolating the back muscles. When we train, our elbows cannot be clamped to the sides of the body.

2. Alternating dumbbell curls

The dumbbell alternating curl is a modified movement of the dumbbell curl. It is one of the best movements for training the biceps. During training, we hold a pair of dumbbells in each hand and alternately perform dumbbell curls.

3. Dumbbell lateral raise

Dumbbell lateral raise is also a relatively common movement. When training, we stand with our feet slightly apart, straight back, hands hanging naturally on both sides of the body, holding a pair of dumbbells in each hand, pointing upward and to the side. Lift the dumbbells to shoulder level, elbows slightly bent.

4. Dumbbell press

The dumbbell press is one of the best exercises for training the middle deltoid muscles. It has a larger range of motion, so it can give more stimulation to the arm muscles.

5. Dumbbell neck arm flexion and extension

Dumbbell neck arm extension is mainly a training movement for training the inner triceps. When training, hold a pair of dumbbells with both hands, raise them high above your head, and then bend your arms back to complete an action.

6. Dumbbell fly

Dumbbell fly, like dumbbell curl, is a classic dumbbell training movement. The muscle part it trains is the chest muscles. Regular dumbbell fly training can well shape a charming chest muscle.

7. Dumbbell weight squat

Dumbbell weight-bearing squats are based on the squat, adding a weight-bearing training in which a dumbbell is held in both hands. Dumbbell weight training can better increase the pressure on the leg muscles and allow us to train the leg muscles faster.

8. Dumbbell crunch

Lie flat on the ground or on a flat bench, with your legs bent and the soles of your feet on the ground. Hold the dumbbells in front of your chest with both hands. After completing an abdominal crunch, return to the original position.

9. Dumbbell bench press

Dumbbell bench press is a training exercise that everyone knows. When training,We need to lie flat on a flat bench, hold a pair of dumbbells in each hand, and do an upward bench press.

10. Dumbbell push-ups

Dumbbell push-ups are a little different from regular push-ups. When training dumbbell push-ups, we hold a pair of dumbbells in each hand and do the initial push-up movement. At the same time, we hold the dumbbell in one hand and do a pulling movement. After the muscles are stretched, return to your hands and repeat this action.