A training program to exercise upper arm muscles with dumbbells
warm up for five to ten minutes, such as jogging or stretching, and then start formal practice. The main contents of exercising biceps brachii with dumbbells are: upright dumbbell bending, oblique sitting dumbbell bending.
the main exercises for exercising triceps with dumbbells are: sitting dumbbells, flexion and extension of the back arm of the neck, Bend and extend the back arm of the neck of the single arm dumbbell in the prone position.
the following are the method steps: there are five groups of sitting dumbbell neck back arm flexion and extension, twelve in each group; There were four groups of 12 in each group.
there are five groups of upright dumbbell curls, twelve in each group, and four groups of oblique dumbbell curls, twelve in each group, Sitting dumbbell neck back arm flexion and extension are done in three groups, with 12 in each group. The above four steps are a simple and effective training method for dumbbell muscle exercise.