People take dumbbells for granted.
They're very common in gyms and homes and so people forget their importance.
Dumbbells are often used to develop the arms.
To understand how your arms work, let's take a look at the arm muscles and their use.
The biceps let your elbow move, and rotate your wrist, as well as raise your arm in front at the shoulder joint.
* The Brachialis lets you bend your elbow.
* The Brachioradialis lets you bend your elbow and straighten it.
* The Triceps let your straighten your elbow and take your arms back at the shoulder.
You can see how important these muscles are to your body, and training them can greatly help you with your day to day routine as well as well as overall strength.
Training the Biceps Brachii The sitting dumbbell curl is the best known exercise for developing the biceps.
Start this exercise with your palm facing downward and end it with them facing up.
This exercise works best when the bench is on a slight incline.
Training the Brachialis When you fully flex your elbow, you can feel your brachialis.
Its the small ball of muscle found at the side of the upper arm.
They also make your biceps look larger because They're right under them as well as baking your shoulders look broader.
The brachialis muscles allow your elbows to bend.
The dumbbell curl is done with your forearm halfway between palm up and palm down and works your brachialis.
This type of exercise is also called the hammer curl.
Training the Brachioradialis Most of the popular exercises for working out the upper body feature using finger and wrist extensors and flexors of the forearms by needing some gripping action.
This is beneficial but overlooks brachioradialis and upper forearm needs.
When you fully develop your brachioradialis, they flare out, just like the lats on the back do.
They give a much stronger look to your forearms.
Do the dumbbell curl with your palms faced down to develop your brachioradialis.
This exercise is called the reverse dumbbell curl.
Training the Triceps Most of the volume in the upper arms is comprised of the triceps.
Opposed to popular belief, they are what give you strong arms, not biceps.
Many dumbbell exercises target these muscles.
Followed are some of the best.
* Keep your back at a slight curve and bend your waist to 90 degrees.
Move the upper arm towards your back until its parallel with the floor.
Make your elbow straight so that your whole arm is parallel to the floor and use your other arm to provide support by leaning on a steady surface.
* This exercise is done in a chair.
Sitting on a bench is too high for the exercise.
Bring the dumbbell up until the elbow bends and the upper arm is next to your ear.
Use your other hand to support the back of your upper arm.
Straighten your elbow so that your arms pointing up.
* Lay flat on a bench and point your elbow into the air.
Your want to support the back side of the upper arm that's performing the exercise with your free hand.
Straighten out your elbow so your arm points into the air.