How to Build Arm Muscles with Dumbbells

　　1. Standing curl exercises

　　Practice parts : Biceps, other elbow flexors

　　Action essentials：

　　1. Elbows on both sides of the body；

　　2. Keep your wrists straight；

　　3. Straighten your back muscles and lift your hips.

　　Starting action：

　　1. Hold dumbbells tightly with both hands, palms facing forward；

　　2. Stand with your arms folded between your shoulders, lift your chest, tighten your abdomen, and lift your buttocks.

　　action：

　　1. First move forward, then move upward toward the shoulder until the upper arm completely stops.；

　　2. Repeat the action and restore slowly.

　　2. Concentrated curling exercises

　　Practice parts : Biceps and other elbow flexors

　　chair pose : Lie flat

　　Action essentials：

　　1. When the arms extend and contract, the upper limbs remain stable and motionless；

　　2. Keep your wrists straight and unchanged；

　　3. Lift your chest, tighten your back muscles, raise your buttocks, and make a slight arc.

　　Starting action：

　　1. Sit on one side of the chair, with your feet flat on the ground and the distance between your feet slightly wider than shoulder width.；

　　2. Hold the dumbbell tightly, with your upper arms close to the inner thighs above the knees.；

　　3. The arm holding the dumbbell should be slightly bent and the biceps should be tight.

　　action：

　　1. The upper arm, the scapula remains still, and the forearm contracts toward the upper arm.；

　　2. Keep the biceps tight but not loose, and slowly restore them.

　　3. Incline and supine curl exercises

　　Practice parts : Biceps and other elbow flexors

　　chair pose : 45 degree tilt

　　Action essentials：

　　1. Always tighten your biceps and do not let your arms fully extend.；

　　2. Keep your wrists straight；

　　3. Keep your chest high, stretch your back muscles flat, and make your lower back slightly arced.

　　Starting action：

　　1. Sit on a recliner, hold dumbbells in both hands, and place your feet flat on the ground.；

　　2. Tighten your biceps, slightly bend your elbows, and hold on to the dumbbells.；

　　3. Keep your chest up and your abdomen in.

　　action：

　　1. Bend the forearm upward and keep the upper arm and shoulder blade stable.；

　　2. Tighten the biceps muscles and slowly restore.

　　4. Scott Curl Exercise Method - Standing Concentrated Curl Exercise

　　Practice parts : Biceps and other elbow flexors

　　chair pose : 60 degree tilt

　　Action essentials：

　　1. Keep your upper limbs motionless when your elbows are bent.；

　　2. Keep your wrists straight；

　　3. Keep your chest up, your back muscles tight, and your lower back slightly arced.；

　　4. Stretch your arms flat, then slowly straighten them up；

　　5. The distance between feet is slightly wider than shoulder width.

　　Starting action：

　　1. Hold a dumbbell firmly in one hand and place your arms against the inclined upper part of the chair.；

　　2. Slightly bend the arm holding the dumbbell tightly, keeping the biceps tight.；

　　3. The other arm should be placed between the chair and the upper arm；

　　4. The lumbar spine is extended flatly.

　　action：

　　1. Bend the forearm toward the upper arm, and at the same time, the upper arm and shoulder blade should be completely stable.；

　　2. The biceps are always tight and slowly recover.

　　5. High triceps extension exercises

　　Practice parts : Triceps

　　Action essentials：

　　1. Stand with your feet shoulder-width apart and your knees slightly bent.；

　　2. Hold your chest up, tighten your shoulders, lift your hips, and make a slight arc.；

　　3. Keep your upper arms and shoulders still, and keep your wrists straight；

　　4. Keep your triceps tight during exercise and support them hard.

　　Starting action：

　　1. Stand with your feet shoulder-width apart and your knees slightly bent.；

　　2. Grasp a dumbbell with both hands at the same time；

　　3. Raise your arms, extend above your head, and bend your elbows to 90 degrees.

　　action：

　　1. Keep your upper arms stable and straighten your elbows upward in an arc, above your head.；

　　2. After your arms are fully straightened, stay still, bend your arms, and slowly restore them. The muscles must not relax at all times.

　　6. Rear Triceps Stretch Exercises

　　Practice parts : Triceps

　　chair pose : Lie flat

　　Action essentials：

　　1. Spinal extension；

　　2. During the exercise, keep one arm close to the body and keep the wrist straight.；

　　3. Always tighten your triceps and control the entire movement.

　　Starting action：

　　1. Kneel on a chair with one leg, bend over, and place one hand on the chair；

　　2. Support your upper body with one arm, hold the dumbbell with one hand, palms facing inward；

　　3. Bend the upper arm of the hand holding the dumbbell and make it parallel to the ground.

　　action：

　　1. Straighten your elbows and keep your upper arms still.；

　　2. When your arms are fully extended, slowly return to the position.

　　7. Supine arm flexion and extension exercises

　　Practice parts : Triceps

　　chair pose : lay flat

　　Action essentials：

　　1. Keep your upper arms still and do not move.；

　　2. Keep your wrists straight；

　　3. During the exercise, the triceps muscles are always tightened to control the movement.；

　　4. Bend your knees and place your feet flat on the ground.

　　Starting action：

　　1. Rest your head on a chair and lie flat；

　　2. Hold the dumbbells tightly with both hands, raise your arms until your elbows are upward, and hold the dumbbells tightly with both hands just above your head.；

　　3. Keep your chest up and your shoulders tight；

　　4. The lower back is slightly curved.

　　action：

　　1. Keep your upper arms still and raise your hands upward in an arc.；

　　2. If the elbow movements are uncoordinated, stop immediately.；

　　3. Repeat the action and restore slowly.

　　8. Hammer Curl Exercises

　　Practice parts : Biceps, brachioradialis and brachialis

　　Action essentials：

　　1. During the exercise, keep your upper arms still and your wrists straight.；

　　2. Lift your chest, straighten your back, and lift your buttocks.

　　Starting action：

　　1. Stand with your feet shoulder-width apart and your knees slightly bent.；

　　2. Hold the dumbbells tightly with both hands, palms facing inward.；

　　3. The hips, back, and knees should be stable and motionless.

　　action：

　　1. Hold the dumbbell forward first, then rotate upward and inward toward the shoulder, keeping the upper arm completely still.；

　　2. Don’t turn your forearms, keep your palms facing inward；

　　3. Restore slowly.