Dumbbell muscle-building exercises

Exercise is an important lifestyle habit for the human body because it can promote human health and, most importantly, increase human muscle mass. Well, both men and women like people with good figures very much. People who often do dumbbell exercises should be able to exercise their body muscles. There are many muscle-building exercises, but when using dumbbells, there should be specific scientific movements. So what are some dumbbell muscle-building exercises?

Action 1: Chest muscle training

Dumbbell Bench Press

Lie flat on a bench, holding a dumbbell in each hand, and place the dumbbells on both sides of your chest with your upper arms and forearms at a 90-degree angle. Maintain control of the dumbbells throughout the movement, then as you exhale, use the strength of your chest to press the dumbbells up. Extend your arms straight out, squeezing your chest at the top of the movement, pause for a moment, and then slowly lower.

Action 2: Back muscle training

Bent-over dumbbell row

Hold a dumbbell in each hand (palms facing each other). With your knees slightly bent, lean forward, bend at the waist, and keep your back straight so your body is almost parallel to the floor.

Keep your head up and look forward, and let your arms holding the dumbbells hang naturally, keeping them perpendicular to the ground and your body.

Keeping your torso still, pull the dumbbells to both sides of your body while exhaling, keeping your elbows close to your body (but you should not use extra force on your forearms, just hold the dumbbells). At the top of the contraction, tighten your back muscles and hold for 1 second. Slowly lower the dumbbells back to the starting position while inhaling.

Action 3: Biceps training

Dumbbell Biceps Curl

Stand (torso upright), holding a dumbbell in each hand, with arms hanging naturally. Keep your elbows close to your torso and your palms facing forward.

Keeping your upper arms fixed, exhale and contract your biceps to curl the weights on both sides up, continue contracting your biceps until your biceps are fully contracted and the dumbbells reach shoulder height. Hold the top contraction for one second and squeeze your biceps. Inhale and slowly lower the dumbbells back to the starting position.

Action 4: Triceps training

Dumbbell Dips

Hold dumbbells in both hands and raise your arms straight above your head. A better approach is to have someone hand it to you, especially if the dumbbell is very heavy.

Keeping your upper arms close to your head and perpendicular to the ground, inhale as you lower the dumbbells behind your head in a semicircular motion until your forearms touch your biceps. The upper arm remains fixed and only the forearm moves. Contract your triceps to raise the dumbbells back to the starting position and exhale.

Action 5: Abdominal muscle training

Weighted Crunches

Lie flat on your back with your feet flat on the floor or on a bench with your knees bent 90 degrees and your weight resting on your chest or holding it over your body.

Exhale and slowly lift your shoulders off the ground. Your shoulders should be about 10 cm off the ground, while your lower back remains on the floor. At the top of the movement, flex your abdominals and hold for a brief pause. Then inhale and slowly lower your body back to the starting position.

Action 6: Leg muscle training

Dumbbell Lunge

Stand with your torso straight, holding two barbells at your sides. Step your right leg back about 60 cm from your left foot, lower your body, keep your torso upright, and maintain your balance. Inhale as you lower your body.

As in other exercises, don't let your knees move forward past your toes as you lower your body, as this will put too much stress on the knee joint. Make sure your front shin is perpendicular to the ground. As you exhale, push up, primarily through your heels, back to the starting position.

Action 7: Shoulder training

Dumbbell Press

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Lift the dumbbells to head level, bend your elbows about 90 degrees, be sure to strictly follow this movement, do not mix in leg strength or lean back, straighten your elbows and lift the dumbbells in both hands together above your head. Pause, then slowly return the dumbbells to the starting position.