Dumbbell how to practice thin arms how to lift dumbbells thin arms

May 12, 2023

Every time you show your arms, you always worry about people's eyes focusing on the fleshy arms? There is no way to cover it up! As soon as the upper body is fat or meatier, it will make the body shape look wider. The following provides women with 8 groups using dumbbell training to help us create a strong and sexy arm line, so we do not have to cover up when wearing clothes.

Dumbbell front raises

Step 1: Open your feet shoulder-width apart and hold the dumbbells in each hand. Step 2: Straighten your hands and lift them forward, then slowly lower them.

Dumbbell side planks

Step 1: First open your feet shoulder-width apart, bend your knees slightly and hold the dumbbells with your hands facing down. Step 2: Open your hands to 180 degrees horizontal and then slowly lower them back to the middle.

Dumbbell prone side planks

Step 1:: Open your feet shoulder-width apart with your knees slightly bent. Hold the dumbbells with both hands bent at 90 degrees to the hand axis. Step 2: Raise your hands back flat. Slowly return to the front sides of the body.

Dumbbell push-ups

Step 1: Open your feet shoulder-width apart, hold the dumbbells with both hands, and bend your hands on the axes. Step 2: Raise your hands to chest height. Raise the dumbbells upward, stop for a second, and then return them to your chest.

Dumbbell Back Raise

Step 1: Start by opening your feet shoulder-width apart, stand firmly on your feet, and hold the dumbbells in both hands behind your neck. Step 2: Raise the dumbbells to the back of your head and slowly lower them.

Dumbbell cross planks

Step 1: Open your feet shoulder-width apart, stand firmly on your feet, and hold the dumbbells with both hands. Step 2: Raise your left hand flat to the front and then your right hand flat to the right and put it down to do the same action on the other side.

Dumbbell planks

Step 1: Open your feet shoulder-width apart and hold the dumbbells with each hand. Step 2: Straighten your hands and lift them to the sides, then slowly lower them.

Dumbbell rotational curls

Step 1: First open your feet shoulder-width apart, first double grip the dumbbells, then bend the hand axis, hand axis against the sides of the abdomen to start, bending training. Step 2: The first bend with the back of the hand facing up; when swinging down, then lift again with the palm of the hand facing up.

Training Tips

Each action group about 10-15 times, repeat 2-3 groups, rest time between each group within 60 seconds, depending on the individual's ability. If the weight you're using now allows you to do about 10-15 reps in a row with the correct posture, and the last one feels like you're doing your best, then the weight you're using is appropriate.

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