Eight Correct Ways To Use Dumbbells

Many people think that dumbbell exercise is very simple. Just choose dumbbells and then exercise up and down. This is completely wrong!

Such a simple mechanical exercise may be able to play the effect of exercise at the beginning. Over time, such exercise will have no effect, and it can only exercise your arm, not your whole body.

Today Lydia will mainly introduce the correct use of some dumbbells. So that fitness lovers can correctly use dumbbells to exercise their muscles

Products to be used: dumbbell, bench, flat chair, inclined Plate Bench

The first method—— Dumbbell prone leg curl

Dumbbell prone leg curl – fill your calves with muscles
Exercise site: biceps femoris

1. Lie prone on the bench, clamp the dumbbell with your feet, hang your legs in the air, hold the end of the bench with both hands, and straighten your legs.
2. Then force the biceps femoris, bend the lower leg to the highest point, make the biceps femoris in the peak contraction position, and stop for a while. With the tension of biceps femoris, control the weight and restore it slowly.

The second method—— Dumbbells bend and stretch

Dumbbells bend and stretch – give you a pair of powerful arms
Exercise part: back deltoid

1. Lie on the prone stool with drooping limbs. Hold the dumbbell with one hand and the stool leg with the other hand. Let the upper arm holding the bell close to the side of the body and bend the elbow to let the forearm droop naturally.
2. Keep the upper body and upper arm still, contract the triceps, extend the forearm back and up until the arm is completely straight, and completely contract the triceps at the same time. Rest for a second, bend your elbow and let your forearm slowly sag to the starting position.
3. Breathing method: inhale when stretching the forearm and exhale when sagging.

The third method—— Sitting dumbbell arms back push

Sitting dumbbell arms back push
Exercise site: triceps brachii

1. Sit on the bench with a pair of dumbbells. Keep your upper arms fixed on both sides of your body, bend your elbows 90 degrees, lean forward, and keep your torso as parallel to the ground as possible.
2. Straighten your arms back so that your arms remain parallel. Raise your upper arms slightly higher until they become level.
3. Inhale, slowly lower the dumbbell and return to the starting position.

The fourth method—— Sit down and lift horizontally

Sit down and lift horizontally – let you have a pair of sexy and generous shoulders
Exercise site: posterior deltoid bundle

1. Hold a dumbbell with both hands and sit at the end of the bench; Put your feet flat on the ground with your feet closer; Lean forward until your chest almost touches your thighs; Keep the dumbbell between the lower leg and the flat stool with your arms hanging downward; Keep your hands straight and your elbows close to the lock.
2. Then lift your arms and raise the dumbbell in a semicircle track to the same height as your ears and your arms are parallel to the ground. Pause at the top, then put down the dumbbell to restore and repeat.
3. Breathing Essentials: inhale when lifting the arm to the side, and exhale when relaxing and restoring.

The fifth method—— Supine dumbbell bird

Supine dumbbell bird – make your shoulders more three-dimensional
Exercise site: the outside of the whole pectoralis major muscle

1. Keep the fixed angle of slight bending of your elbows and put them down on the back plane. When lifting, it is like holding a big tree, not straight up and down. Push along a certain arc to feel the stretching and contraction of your chest muscles.
2. The included angle between the upper arm and the forearm must be kept at 100 ~ 120 degrees and keep the dumbbell on the plane line of the shoulder and elbow joints no matter when lifting or falling. Lift your chest and sink your shoulders, and put the pectoralis major muscle in the “peak contraction” position. Stop for a while.

The sixth method—— Incline dumbbell press

Incline dumbbell press
Exercise parts: pectoralis major, anterior deltoid and triceps brachii

1. Lie on the inclined board on your back, hold the dumbbell in both hands and put it directly above your shoulders, put your feet flat on the ground, tighten your shoulder blades backward, keep your back straight and close to the inclined board, tighten your abdominal muscles and straighten your neck.
2. When lifting, follow the movement track of the triangle, and the dumbbells should meet at the midline of the body above the chest and shoulder. When dumbbells are almost in contact with each other, the peak contraction action should be gentle and smooth, with special attention to the compression of chest muscles, and the action should be slow when restoring.

The seventh method—— Sitting dumbbell single arm bending lift

Sitting dumbbell single arm bending lift
Exercise site: brachioradialis muscle

1. Sit on the tablet and hold a dumbbell in your right hand. Feet fixed on the ground, slightly wider than shoulders. Lean forward with your right forearm on your right thigh and palm down. The back of the wrist is at the knee.
2. Try to lower the dumbbell and inhale. Retract the forearm, bend and lift the dumbbell to the highest place, and retract the peak for one second, suggesting that only wrist movement is allowed in the whole process.

The eighth method—— Arnold dumbbell press

arnold dumbbell press
Exercise site: anterior deltoid and lateral deltoid

1. Hold a dumbbell in each hand, bend it, stand or sit up, but keep your back straight, lift the dumbbell to the shoulder position, and face yourself with the palm.
2. Then, similar to the dumbbell push, lift up, and start rotating your wrist so that when the dumbbell is raised to the highest point, the palm faces forward.
3. Pause at the highest point, then lower the dumbbell with the opposite track of lifting up and repeat.