Dumbbells are the most common training equipment in our daily fitness training. Compared with other large equipment, they are more flexible and practical. We can look for different training movements to complete muscle training in different parts. Do you know how to use dumbbells for arm strength training? Let’s find out together.
1. Dumbbell curl
When it comes to dumbbell arm strength training exercises, the first thing most people may think of is dumbbell curls. Dumbbell curls are a common training exercise for training arm strength and arm muscles. Not only is the training action simple, but the effect is very obvious. When performing dumbbell curl training, our upper arms should be close to the side of the body, and the strength of the forearms should be used to perform curl training. When lowering the arms, remember not to fully straighten them, and maintain a certain angle of curling.
2. One-arm dumbbell lift
One-arm dumbbell lifting is a training movement with low training difficulty. Regardless of whether you have a fitness foundation or not, you can complete the essentials of the movement well. It is especially suitable for junior bodybuilders to train their arm strength and arm muscles. When we train, we need to use flat benches for auxiliary training. Kneel with your left leg on the flat bench, stand with your right leg slightly backward naturally, stretch your left hand slightly to the right, support it on the flat bench, and hold a dumbbell in your right hand, hanging down naturally. While inhaling, bend your elbows and slowly lift your arms upward. When your arms reach their highest point, stay for 2 seconds and then slowly lower them. You can perform 5 groups of 20 movements every day.
3. Dumbbell weight walking
Dumbbell walking is a simple weight-bearing walking training, which mainly exercises our arm muscle strength and body endurance. When we are walking with dumbbells, we need to look for dumbbells that suit our physical fitness. Remember to choose heavy dumbbells from the beginning. During walking, keep your body upright, with your arms hanging naturally on your sides. After walking, your body should slowly squat down and place the dumbbells on the ground.