Training arms with dumbbells: 6 effective exercises

they are very important in a training routine. It is important, however, to be careful not to focus only on movements involving the legs and buttocks. The upper body also needs to be trained. In particular, it is useful to train the arms with dumbbells. In this way, in fact, various benefits can be obtained.

and muscular endurance and to fight the sagging that, over the years, tend to occur in this area. How to solicit them in the correct way? By carrying out targeted training. You can contact a personal trainer, but you can also set up a "do it yourself" scheme to follow at home.

Here are six very effective exercises that anyone can do. The ideal would be to repeat them at least a couple of times a week.

There are also exercises with a single dumbbell.

in the right hand and the right arm stretched out at the side. The left hand is resting on the left side.

Execution: keeping the core contracted, lift the arm sideways, lifting the weight along the side until it reaches shoulder height. Slowly lower the weight to the starting position.

Reps: Do 10 reps on each side for four sets before continuing to train your arms with dumbbells with subsequent exercises.

light in each hand and arms at your sides. Keep your back flat and your knees slightly bent.

Execution: contract the core and lift the weights outwards, until the arms and hands are in line with the shoulders. Slowly lower the weights to the starting position.

Reps: Do four sets of 20 reps.

An advice
Avoid using your body to increase momentum while doing side lifts. If you find yourself bouncing up and down to lift weights, opt for a lighter dumbbell set or try doing this exercise on your knees.

, with the back on the ground, the knees bent and the feet well rooted a few centimeters from the butt. Hold a dumbbell in each hand and stretch your arms straight up, with your elbows over your shoulders and palms facing each other.

Execution: Bend the elbows to lower the dumbbells on either side of the head, imagining that the arms hook onto an invisible bar attached to the elbows. Straighten your elbows to bring the weights back to the starting position.

Reps: Do four sets of 10 reps with moderate weights. Switch to lighter weights and repeat the exercise for 20 reps or more before continuing with the next movement.

inwards. As the chest approaches the ground, press with your hands and move the shoulder blades away to return to the starting position.

Reps: Do four sets of eight reps. Then rest your knees and repeat the exercise for the number of repetitions that can be sustained from this position.

These instead are the exercises to thin the arms.