Table of contents:
- Movement with dumbbells to form arm muscles
- 1. Tricep extension
- 2. The lateral barbell and front raise
- 3. Hammer press
- 4. Bicep curls
- 5. Push-ups
Having the ideal body shape is everyone's dream. Besides having a flat stomach, tight arms are also a dream. Especially for women, you don't want to, do you, when you wear sleeveless clothes, your arms look saggy? Even for men who certainly don't want to have arms that look limp and not muscular. The following simple movements using a dumbbell can help shrink and tone your arm muscles. Curious?
Movement with dumbbells to form arm muscles
The following exercises are designed to build strength and endurance in your arm muscles. Well, the fun advantage of doing this exercise will certainly make your arms look toned. Before starting the exercise, you must prepare two dumbbells with a weight of about 4 to 8 kg, and a mattress or towel as a base.
1. Tricep extension
To do this movement, first sit on a chair. Position your torso so that your shoulders and chest are straight. Then, take a barbell and lift it with both hands above your head. Place the barbell vertically behind your head with your elbows bent. Then, make sure your hands are overlapping each other at the ends of the barbell. Raise the dumbbell above your head by strengthening your arms.
Do this exercise 12 to 15 times. When doing this movement, the areas that are trained are the shoulder muscles and triceps.
2. The lateral barbell and front raise
Start by standing straight and relaxing your knees. Then straighten your shoulders and chest. Hold a dumbbell in both hands. Keep your knees and elbows in a loose or relaxed position. Raise your arms towards your sides until they are shoulder level. Then, lower your hands back to the starting position.
The second movement, once the barbell is in the starting position, raise the barbell forward. However, make sure it is not higher than the shoulders. Lower again to the starting position. Do two sets of this exercise. Each set consists of 15 movements.
3. Hammer press
Source:
Sit holding a barbell in front of your shoulders at shoulder level with your palms facing each other. Strengthen your stomach so that the sitting position remains upright. Keep your posture upright. Then, lift one barbell up and then lower it to shoulder height, while the other barbell is lifted up.
Continue the exercise with the movement a little fast but still controlled. Do two sets of the exercise. One set consists of 30 movements.
4. Bicep curls
Source:
Stand straight, holding two dumbbells in each of your hands. Then place the barbell on your thighs with your palms facing upwards. Bend your elbows, starting with your right arm, then pull the barbell toward your shoulders. Lower your hands to the starting position again. Repeat for the left arm.
Keep your elbows at your sides, close to your body as you raise the barbell towards your shoulders. Do this exercise in two sets of 12 to 15 reps.
5. Push-ups
Even if you don't use a barbell, push-ups are a classic move that can really build muscle. Start with a plank body parallel to the floor then lower your body, bending your elbows until your chest touches the floor. Return to starting position and repeat. If this is too much for you, let your knees touch the floor to help you do the push-ups.
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