How to train arm muscles? In fact, there are many training movements. Among the training movements, some movements are suitable for girls and some movements are suitable for boys. So how do girls use dumbbells to train their arms? I believe there are still people who know how to do it. of. So, what is the most effective way for girls to use dumbbells to train their arms? Let’s find out together below!

1. Stretch Raise

Sit upright with your arms in a natural position Hang it by your sides, holding a dumbbell in each hand, palms facing each other. Open and lift your arms to both sides, without bending, until they are parallel to the ground. Hold for one to two seconds, and then slowly lower your arms.

Stretch your arms straight, raise them in front of your body, make them at a 40-degree angle, until they are parallel to the ground, palms down, and then slowly lower them. Repeat this set of movements 15 to 20 times, doing two sets.

2. Alternating dumbbell curls

Method 1: Hold the dumbbells hanging by your sides with both hands, palms facing each other, with your elbows on both sides of the body and the elbow joints as the fulcrum, curl upwards at the same time Externally rotate the forearm with the palm facing upward, raise it to the highest point and tighten the biceps, pause for a moment and then return the control to the initial state, and repeat the above action.

Method 2: Hold a dumbbell in each hand; curl the dumbbell upwards with your palms forward to the peak position, tighten your biceps, pause for a moment and then return the control to the initial position, and repeat the above actions .

3. Dumbbell neck and back arm flexion and extension

First, stand upright and hold the dumbbell with both hands, with four fingers behind and thumb in front. After crossing, slowly place the arms behind the head and close them. Keep your arms close to your ears with your elbows. Do not open them to both sides. Consciously lower your shoulders downwards. When exhaling, exert force on your triceps brachii to lower your shoulders and lift your arms upward. Inhale and bend your elbows to return the dumbbells to the original position. Then repeat the above exercise.

4. Dumbbell bicep standing curl

Start by holding the dumbbell in a standing position. Hold the dumbbell with both hands with your fists forward. When you exhale, bend your elbows upward and retract your arms. Let the dumbbells rise to the front of your shoulders. When inhaling, let the dumbbells slowly fall back down. Keep your lower back straight during the movement. Do not shrug your shoulders or let your body sway back and forth.

5. Dumbbell standing lateral raise

If you want to have thicker arms, don’t forget your shoulders. This is the connection between our arms and our body, so if your arms become thicker and your shoulders are not enough If it is wider, it will look uncoordinated. First, stand and hold dumbbells with both hands. Bend your elbows slightly and keep your back straight. When you exhale, lift your arms to both sides at the same time. When you raise your arms, turn them slightly.Move your palms back, inhale and return to the lower position. When performing the movement, make sure your shoulders sink.