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Shaping Arm Flexors with a Set of Dumbbells

Updated on May 1, 2018
Kenna McHugh profile image

My work with top natural health professionals and experience as a fitness instructor teach me health tips that I am proud to share.

Men's Health
Men's Health

Working Out with Dumbbells

I wrote a little piece about working out your triceps. Now, I have a little piece for you about shaping the biceps and arm flexors. The biceps muscle is located on the opposite side of the triceps muscle. The biceps lift up and down the arm when it contracts.

The biceps gives the palm of your hand the opportunity to rotate upward. Proper form and a full range of motion are essential when exercising your biceps with curls. With proper form, you are more likely to have better results in less the time.

Start by standing relaxed with weights comfortably in your hands, palms out and elbows slightly bent. Lift the weights toward the shoulders, not touching the shoulders. The elbows need to be steady as you feel the full range of motion. Then, slowly lower the weights back down. Do at least 12 repetitions.

A Set of Dumbbells

The origination of the word "dumbbells" refers to the apparatus that rings the church bell. If the church bell didn't have the object to hit the bell when the rope is pulled the bell would be silent or "dumb." These weights do not ring bells, hence they are called "dumbbells."

Anatomy of the Universe
Anatomy of the Universe

Flexor Muscles

The two muscle groups in the forearm are called flexor muscles. They control the forearm. Almost every movement the wrist and hand make is caused by the flexor muscles. Working out these two muscles will condition your forearm as well.

A very simple but not easy forearm exercise is best for these muscles. Forearm curls are performed by starting in a sitting position. Picking up a dumbbell and hold it in your fist. In a natural manner allow the dumbbell's bar to roll slowly to the end of your fingers. Then, roll the bar back up to the palms. Do 10 to 12 repetitions for the best results.

Keeping your arms in shape and well defined is something to behold. The process starts with these simple exercises and a dedication to performing them at least three times a week.

What Do You Think?

How often do you work out with weights?

See results

Keeping your arms in shape and well defined is something to behold. The process starts with these simple exercises and a dedication to performing them at least three times a week.

Watch the Range of Motion

I like the dumbbell lifts because working one side at a time helps me focus on my goal. The key is to watch the range of motion and keep your attention on what you intend to gain from the workout.

Keep at it until you see the positive results and keep going. Don't stop. You should workout for life.

© 2015 Kenna McHugh


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