Whether the arm muscles are slender or not has a great impact on our body shape, so during daily exercise, we pay great attention to the exercise of arm muscles, hoping that the arms can become more slender, so that the overall body shape can look better More perfect and giving us greater confidence. Let’s take a look at how to exercise arm muscles.

Bentbell dumbbell fly

Bentbell dumbbell fly is done by leaning over. And it needs to be done with the help of dumbbells. At the beginning, we lean over and spread our legs as wide as our shoulders. At this time, we grab a dumbbell with each hand. At the beginning of the movement, we use both hands to lift the dumbbell upwards until our arms are straightened upwards and make a flying bird movement. , and then slowly retract the arms, return to the original position, and complete the movements in groups of 15 to 20 each time, which can be done in 3 to 5 groups.

Dumbbell Raise

At the beginning, we grab a dumbbell in each hand and relax it naturally on both sides of the thighs. At the beginning of the movement, we take a deep breath and then exert strength on the arms. Raise the dumbbells to both sides of your body until your hands and shoulders form a straight line and are parallel to the ground, then return your arms. You can also do front raises, where your hands and shoulders are vertical and parallel to the ground. Both sets of movements are completed in groups of 20, and can be performed in 3 to 5 groups.

Barbell bench press

Dumbbell bench press is done by lying flat on the bench. At first, we open our legs and place them on both sides of the bench to maintain a natural and relaxed state. , to support the balance of the body, at this time we hold a dumbbell in each hand and relax it on the chest. At the beginning of the action, we push our hands forward until our hands are straight and perpendicular to the shoulders. Then we relax the arms and return to the original position, and then restart the action. Each time, we insist on completing a set of 20, which can be done in 2 to 3 sets.

The above is about the exercise methods of arm muscles. The exercise of arm muscles is often not single. It can not only play a good role in exercising the arms, but also have a good exercise effect on other parts of our body.