Contents:
- Medical Video: 8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
- Movement with barbells to form arm muscles
- 1. Tricep extension
- 2. Lateral barbell and front raise
- 3. Hammer press
- 4. Bicep curls
- 5. Push-ups
Medical Video: 8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
Having the ideal body shape is everyone's dream. Besides having a flat stomach, tight arms also become a dream. Especially for women, you don't want to, right, when you wear sleeveless clothes, your arms look saggy? Even for men who definitely don't want to have arms that look weak without muscle. Simple movements using the following barbells can help shrink and tighten your arm muscles. Curious?
Movement with barbells to form arm muscles
The following exercise is designed to build the strength and endurance of your arm muscles. Well, the pleasant benefits of doing this exercise will certainly make your arms look tight. Before starting the exercise, you must prepare two dumbbells, weighing around 4 to 8 kg, and a mattress or towel as a base.
1. Tricep extension
To do this movement, first sit in a chair. Position your body so that your shoulders and chest are upright. Then, take a barbell and lift it with both hands over your head. Place the barbell vertically just behind the head with the elbow bent. Then, make sure your hands pile up with each other at the end of the barbell. Lift the barbell over your head by strengthening both arms.
Do this exercise 12 to 15 times. When doing this movement, the area being trained is the shoulder muscle and triceps.
2. Lateral barbell and front raise
Start by standing up straight and flexing your knees. Then straighten your shoulders and chest. Hold the dumbbell in both hands. Make sure your knees and elbows remain in a limp or relaxed position. Raise your arms to the side of your body to shoulder height. Then, lower your hand back to the starting position.
The second movement, after the barbell is in the starting position, raise the barbell forward. However, make sure if it's not higher than the shoulder. Lower again to the starting position. Do this exercise two sets. Each set consists of 15 movements.
3. Hammer press
Sit down while holding the barbell in front of your shoulders just at shoulder height with your palms facing each other. Strengthen the abdomen so that the sitting position remains upright. Position your posture to stay upright. Then, lift one barbell up then lower it at shoulder height, while another barbell is lifted up.
Continue the exercise with rather fast movements but still in control. Do the exercise two sets. A set consists of 30 movements.
4. Bicep curls
Stand up straight by holding two barbells in each of your hands. Then place the barbell on the thigh with your palm facing up. Bend your elbow, starting with your right arm, then pull the barbell towards your shoulder. Lower your hand to the starting position again. Repeat for the left arm.
Make sure your elbows remain on the side of the body, close to the body when we raise the barbell towards the shoulder. Do this exercise two sets of 12 to 15 times the movement.
5. Push-ups
Even though it doesn't use barbells, push-ups are a classic movement that really can build muscle. Start with the position of the plank body parallel to the floor then lower your body, bend your elbows until your chest touches the floor. Return to the starting position then repeat. If this is too heavy for you, let your knees touch the floor to help you push-up.
