Arm muscles include the biceps, triceps, and forearm muscles. Each of them must be given due attention. There are many effective dumbbell exercises to develop and strengthen your arm muscles.
How to pump biceps
The dumbbell elbow curl is one of the most famous exercises for working out the biceps. In parallel, it uses the muscles of the forearm. Starting position: dumbbells in freely lowered hands, palms facing up. As you exhale, bend your elbows, while keeping your back straight. A variation of the exercise: the palms are facing the sides, and in the process of bending the arms, the hands are turned, palms up. Beginners often consider the biceps to be almost the main muscle of the arm. As a result, the arm is worked unevenly and looks disproportionate, and it is very important to develop other muscles as well.
Triceps Exercises
For triceps, exercises that involve placing dumbbells behind the head are effective. Starting position: hands are pointing up, palms are looking back. Bending, arms with dumbbells go behind the neck and touch the shoulders. In this case, it is not recommended to arch the lower back. There are many variations of this exercise for the prone position. In this case, the dumbbells are held in straight arms, raised vertically. Hands can be lowered to the forehead or behind the head, and also lowered straight back. Another triceps exercise is a bent-over dumbbell extension. The torso is parallel to the floor, the dumbbell is in a bent arm. The arm straightens, also parallel to the floor.
Don't forget your forearm
Forearm exercises are not as common as biceps and triceps exercises. However, developed forearms will help the hand find external harmony. Sit down, put your arms bent at the elbows with dumbbells on your knees, palms facing down. Raise and lower your hand, while the rest of it lies motionless. Otherwise, the biceps will work, not the forearm. Another exercise for the forearm: sit in a sitting position with the hand with a dumbbell hanging freely at the side. You need to try to pull it to the floor as low as possible.
Deltoid muscles
The deltoid muscle, although it belongs mostly to the brachial muscle group, is responsible for raising the arm in various directions. It is located in the area of attachment of the forelimb to the body and passes to its rear. To develop the anterior head of the deltoid muscle, raise straight arms with dumbbells in front of you, with the palms facing down or at each other. For the middle head, hand raises with dumbbells to the sides are suitable, while the arms should rise as high as possible. For the back head, it is necessary to extend the arms to the sides in an inclination, the body parallel to the floor.
