When we exercise, we use a variety of exercise equipment, among which dumbbells are a frequently used equipment. Of course, dumbbells have many uses. Dumbbell exercises also target different parts, which can be very effective in helping us conduct targeted training. So, what are the dumbbell arm exercises for women? Let’s find out together below!
1. Alternating dumbbell curls
Hold the dumbbells hanging by your sides with both hands, palms facing each other. With your elbows on both sides of your body and the elbow joints as the fulcrum, curl upwards while externally rotating your forearms with your palms facing upward. Raise to the highest point and tighten your biceps. Stop for a moment and then return to control. Return to the initial state and repeat the above actions.
2. Sitting dumbbell wrist curl
Sit on a stool, spread your legs slightly so that your knees are about 50 cm apart, place your feet flat on the ground, hold a dumbbell in each hand, lower your forearms forward and let them rest on your thighs, palms facing up, wrists on your knees Natural drape in front. Keep the rest of the body still, use only the strength of your wrists to hold the dumbbell as close to your body as possible and roll it up. Then turn your wrist so that your palm faces down, and try to curl your wrist up toward your body. Return to starting position.
3. Dumbbell neck arm flexion and extension
First, stand upright and grasp the dumbbells with both hands, with the four fingers behind and the thumb in front. After crossing, slowly put the arms behind the head, retract the elbows and keep the arms close to the ears. Do not open them to both sides. Consciously lower the shoulders downward. When exhaling, activate the triceps, let the shoulders sink and raise the arms. Inhale, bend the elbows to return the dumbbells to the starting position, and then repeat the above exercise.
4. Dumbbell crunch
Lie flat on the ground or on a flat bench, with your legs bent and the soles of your feet on the ground. Hold the dumbbells in both hands and place them in front of your chest. After completing an abdominal crunch, return to the original position.
5. Dumbbell curl
Hold the dumbbells hanging by your sides with both hands, palms facing each other, using the elbow joint as the fulcrum, curl upwards; palms facing up, rotate the forearms outward, lift to the highest point and tighten the biceps. Movement of hands alternatelyExercise to exercise the nervous system's ability to control muscles. When you reach the highest point, pause and make a reverse curl with your wrists. When doing these movements, you don't need to use a lot of force violently, just take your time.
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