Strengthen Your Arms And Back With This Dumbbell Training

It is important to have a proper posture and strong muscles in our arms and back, to have an active and healthy life. Here we present an effective five-movement dumbbell training that will help you strengthen these areas and improve your posture. With some consistency and dedication, you will enter the right path to have a better quality of health and well-being.

1. Inclined paddling

   This exercise is excellent for strengthening the back muscles. Start by supporting a knee and a hand on a bench, while holding a dumbbell with the other hand. Keep your back straight and your abs contracted, pull the dumbbell towards the waist, contracting your back muscles. Repeat the movement on both sides to get a more balanced workout.

2. Shoulder development

   This exercise is great for strengthening the muscles of the shoulders and arms. Stand up, hold a dumbbell in each hand, with your arms folded at a 90-degree angle. Slowly lift the dumbbells above your head, extending your arms completely. Then lower your arms back to the starting position. Keep your elbows aligned with your shoulders and avoid swinging your body during movements

3. Hammerhead

   This exercise works the muscles of the arms, especially the biceps. Hold a dumbbell in each hand, with your palms facing each other. Putting your elbows close to the body, bend your arms until the dumbbells are close to your shoulders. Then lower the dumbbells back to the starting position. Try to keep the arm muscles engaged.

4. French triceps

   This exercise is great for toning and strengthening the triceps muscles at the back of the arms. Lie down on a bench, hold a dumbbell with both hands above your head, with your arms outstretched. Bend your elbows and lower the dumbbell towards your forehead, keeping your elbows stable. Then return to the starting position. It is important to keep your elbows close to each other throughout the movement.

5. One-sided patch

   This exercise strengthens the back muscles, as well as improving balance and stability. Stand, holding a dumbbell with one hand, with your body tilted forward at a 45-degree angle. Pull the dumbbell toward your chest, lying your elbow close to your body. Then lower it and return to the starting position, and repeat the movement on the other side.