Dumbbells are the most popular sports equipment among women fitness practitioners. Dumbbells help women to find a beautiful relief of the arms, strengthen the muscles of the chest and back. Depending on the initial physical fitness, dumbbells weighing from 2 to 5 kg are chosen. These exercises are intended only to strengthen the muscles of the arms. You should start with 1 approach 10-15 times, gradually increasing the number of approaches to 2-4.
Exercise 1: French press
Sit on a bench or perform while standing, keep your body straight and keep your back straight. Grasp one end of the dumbbell with both hands, with the palms facing up. This keeps the wrists straight. Starting position: the arms are almost completely extended over the head, the shoulder of the arm is in line with the torso. Lower the dumbbell behind your head with your arms bent at an angle of approximately 90 °. Straighten your arms back to the starting position.
The seated French press uses the triceps (triceps).
Exercise 2: lifting dumbbells for biceps (sitting)
Achieving truly high-quality and well-developed biceps is not an easy task. In this case, the correct and, most importantly, effective use of the most powerful arsenal of exercises helps. Among all the exercises for biceps, various curls with dumbbells stand apart, since dumbbells allow you to work over a greater range of motion and with each arm separately.
When performing the exercise, alternate flexion of the arms (while sitting) involves the biceps muscle of the shoulder (biceps).
Starting position: while sitting on a bench, take a dumbbell in your hand. Keep your body straight and keep your back straight, do not help yourself by swinging the body.
Raise the dumbbell by bending your elbow to the limit. Lower the dumbbell so that the arm is almost fully extended.
In the considered variant, the exercise is performed while sitting, which is very important for correct and “clean” execution. When lifting dumbbells, try to swing from side to side as little as possible and round your lower back. The use of a special bench with a vertical back for additional support or a chair will help you with this. During the lift, when the dumbbell is at the level of the thigh, begin to turn the wrist up.
Exercise 3: One-Arm Dumbbell Row
Take a dumbbell in your right hand. With the left, rest on a bench, chair or knee, tilt the body forward. You can also lean on your left knee, or you can put your left leg back for support. Bend your arm at the elbow so that the dumbbell is at chest level. As you inhale, straighten your arm back, as you exhale, return to the starting position. Do not unfold your torso during this exercise. Do 1 to 2 sets for each arm 10 times. Triceps are well developed. And also the exercise loads the latissimus dorsi, the large round muscle, the back of the deltoid muscles, as well as the trapezius and rhomboid muscles in the final phase.
Exercise 4: back-to-bench triceps push-ups
Push-ups are aimed at the triceps. For support, you can use a bench or any object that is well fixed, such as a sofa or table. It is enough to lean on your hands and then bend them at the elbows, dropping as low as possible. Start with two sets of 10 reps each and work your way up to 3 sets with 15-20 reps. Triceps loves intense exercise, so don’t feel sorry for it. Do this exercise every day or every other day for maximum results.
Exercise 5: lifting dumbbells while standing
Take the dumbbells of the weight you need, stand up straight, bend your arms slightly at the elbows, raise both arms at the same time keeping your elbows bent, lift to the level of your neck. Lower your arms at the same speed as you raised them.
Using this exercise for the shoulders, you can pump all three beams at once, deflecting your arms in the right directions, for example, if forward, then the front beam, backward, back.