How to use dumbbells to exercise the muscles of the arms
Seated dumbbell wrist flexion and extension
Target area: inner forearm
Sit with your legs on the ground, hold a dumbbell in your right hand and place your forearm on your right leg. Hang the wrist joints, palms facing up. Try to bend your wrists to lift the dumbbells, and then extend your wrists to drop the dumbbells. Note that the forearm is always attached to the thigh. After repeating the specified number of times, switch to another side.
Practice effect: You must have seen breaking your wrists. This is a competition of strength between men. The forearm flexor muscles responsible for bending the wrist play an important role. It can be exercised with wrist flexion and extension. In order to avoid antagonistic muscle strength imbalance, it is recommended to practice reverse grip wrist flexion and extension frequently. That is, hold the dumbbell with your palms down, and try your best to stretch out your wrists.
Dumbbell support curl
Target muscles: biceps
Sit with your legs apart and your feet on the ground for support. Hold a dumbbell in your right hand and use the inner right thigh to support your right upper arm. Place your left hand on your left knee and lean forward slightly. Bend the right elbow and lift the dumbbell, shrink the peak, and then slowly return to the initial position. After repeating the specified number of times, switch to another side.
Exercise effect: Just like the triceps exercise, here is the second exercise for the biceps. Because using dumbbells to exercise your arms is simply too convenient and effective. This will make your arms more bloodshot, I believe that within a few months, your T-shirt cuffs will be full.
