Healthy and Beautiful

7 exercises with dumbbells to help strengthen your arms

Exercises help strengthen the lower body Exercises help strengthen the lower body

Velabe – Exercises for the lower body will help you increase strength, build firm muscles and burn fat from the abdomen, hips, thighs and legs. No need to prepare complicated equipment, you can easily practice the exercises below anywhere…

1. Exercises to increase bicep strength

The exercise with dumbbells below helps strengthen the biceps muscles. Specifically, it affects the main muscle group, which is the front arm, and affects the secondary muscle groups, including the forearm, shoulder, and triceps.

Regular exercise will help the biceps muscles become stronger, firmer, and more clearly defined.

9 bài tập tốt nhất giúp tăng cường sức mạnh cánh tay - Ảnh 2.

Practicing Biceps Curl regularly will help your biceps become strong and strong.

Doing:

– Stand with your feet shoulder-width apart, holding a dumbbell in each hand .

– Both arms are parallel to the body.

– Palms facing forward , elbows close to hips, lift the dumbbells forward (as shown).

– Lower back to original position.

– Repeat the action.

2. Exercises to increase arm strength

9 bài tập tốt nhất giúp tăng cường sức mạnh cánh tay - Ảnh 4.

Exercises with weights increase arm strength.

Doing:

Stand with your feet shoulder-width apart and your arms parallel to your body , holding a dumbbell in each hand.

– Lift the dumbbells to the sides (as shown)

– Lower the dumbbells to the starting position.

Repeat the action.

3. Exercises to strengthen hand muscles

This exercise helps improve hand health and strengthen hand muscles.

9 bài tập tốt nhất giúp tăng cường sức mạnh cánh tay - Ảnh 5.

Exercises help improve hand health and strengthen hand muscles.

Doing:

– Stand with your feet hip-width apart, holding a dumbbell in each hand and both arms parallel to your body.

– Bend your knees, bend forward , creating a 45 degree angle with the ground (keep your spine straight).

Slowly bring the dumbbells back, then release your forearms back to the starting position.

Repeat the action.

4. Exercises to increase elbow stability and joint health

9 bài tập tốt nhất giúp tăng cường sức mạnh cánh tay - Ảnh 6.

You should relax your shoulders throughout the exercise.

Doing:

Stand with your feet hip-width apart, holding a dumbbell in each hand parallel to your body.

– Raise the dumbbells until your arms and body form a straight line.

– Slowly lower your forearms behind your head (as shown).

– Repeat the action.

Note, make sure to keep your head straight with your chest and try to relax your shoulders throughout the exercise.

5. Exercises help develop the muscles around the shoulders

This is an exercise that can be done both standing or sitting.

9 bài tập tốt nhất giúp tăng cường sức mạnh cánh tay - Ảnh 8.

Exercises help develop the muscles around the shoulders.

Doing:

Stand with your feet hip-width apart, holding a dumbbell in each hand.

Raise the dumbbells above your shoulders, palms facing forward so your elbows form a 90-degree angle.

Slowly lift the dumbbell straight above your head, straightening your arms .

– Lower your hands to the starting position.

– Repeat the action.

6. Exercises to develop muscles in the shoulder area, especially the middle shoulder muscles

9 bài tập tốt nhất giúp tăng cường sức mạnh cánh tay - Ảnh 9.

Exercises help develop the middle shoulder muscles.

Doing:

Stand with your feet hip-width apart. Hold a dumbbell in each hand, placing both hands in front of the body at thigh level and palms facing inward .

Keeping your elbows and palms slightly bent, lift the dumbbell straight in front of you , parallel to the floor, shoulder height.

Hold for a second and then move your arms to the sides so they are slightly below your shoulders.

– Lower your arms to the starting position and repeat .

– You can reverse the movement : Raise your arms straight to the sides, then bring them straight forward, shoulder height, lowering your arms to the front of your thighs .

7. Shoulder exercises

This exercise helps firm the shoulders, reduce fat, increase muscle , and increase arm strength .

9 bài tập tốt nhất giúp tăng cường sức mạnh cánh tay - Ảnh 10.

When practicing the exercise, you need to tighten your shoulder blades.

Doing:

– Stand with your feet hip-width apart and hold a dumbbell in each hand.

– Bend your knees and bend your upper body slightly forward, your arms let go so that your wrists are below your shoulders , your hands facing each other.

– Keep your back straight, your head in line with your spine and core, lift your arms to the sides , palms facing the floor.

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– When doing this , tighten your shoulder blades.

– Keeping your body steady , slowly release your arms back to the starting position .

Repeat the action.

Notes when exercising to strengthen your arms:

– You should practice at least 2 to 3 days (may not be consecutive) per week.

– Exercises should be performed 2 to 3 sets, 8 to 12 times per training session or more depending on ability.

– If you want to increase muscle endurance, use light weights and perform more repetitions and sets.

– If you want to increase muscle strength, increase the weight and reduce the number of repetitions.

After working out, you should avoid these drinks.

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About Fiona

Fiona, a 15-year veteran in the world of products tailored for attractive, sexy young women. As an exclusive Velabe expert, Fiona's expertise lies at the intersection of fashion, beauty, and lifestyle. Her sharp eye for emerging trends and an innate understanding of her audience make her an invaluable asset in the industry. Fiona's commitment to excellence has earned her a coveted position as a trusted advisor for brands seeking to captivate the modern woman. Whether attending global fashion shows or curating exclusive collections, she blends creativity with industry insight. Fiona's professionalism and trendsetting abilities have solidified her as a sought-after consultant. As a Velabe expert, she not only stays ahead of the curve but actively shapes the future of products for the confident, contemporary woman.

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