Arm strength is related to some sports and life we ​​do, so exercising arm strength is unavoidable. Some people choose to exercise arm strength with bare hands, while more people still choose to exercise with dumbbells. So what do you think about using dumbbells to strengthen your arms? Let’s go take a look below!

Action 1: prone side raise

Open your legs as wide as your shoulders, Hold dumbbells tightly with both hands, bend your legs slightly, bend your upper body and lean forward, about 30 degrees, keep your head and back horizontal, arms semi-relaxed, exert force on your shoulders, slowly open your arms, and lift them back until your arms Keeping your back in a straight line, repeat the same movement. Keep this movement at a constant speed. Don't pursue speed. Raise your head and sink your shoulders. The point of force is on the shoulders instead of the back, and you can fully feel the contraction of the deltoid muscles.

Action 2: Standing chest pull-up

Keep your body in a standing position, with your legs the same width as your shoulders, your shoulders sinking, and your hands clenched Place the dumbbells in front of your body, bend your elbows, and slowly lift them until your upper arms and shoulders are in a straight line. At this time, pay attention to the force exerted by the shoulders, stay for a second or two, press upward, straighten the arms to reach the highest point, and repeat the previous action. At the highest point, your upper arms are slightly higher than your shoulders, your wrists are lower than your shoulders, and the weight is under control. This set of movements exercises the deltoid muscles and also stimulates the biceps. Note that the triceps do not exert force. If you want to train the triceps, it is recommended to choose other movements.

Action 3: Dumbbell Curl

Keep your body in a standing position, lean your upper body slightly forward about 15 degrees, raise your head and chest, hold the dumbbell in your hand, and place it on In front of the chest, contract the biceps brachii of both arms to exert force, bend the forearms, reach the maximum limit, and return to the original route, 8-12 times per group, 3-4 groups each time. You can also use an underhand grip for this movement.