Lead: What methods can be used for reference when exercising with small dumbbells? The following is the graphic method of small dumbbell exercises I have compiled for your reference.

1, forearm wrist flexion: extensor muscle on the back of forearm.

Sit at the end of the stool, hold the dumbbell with your palm down, put your forearm on your enlarged leg, and relax your wrist. Bend the dumbbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand.

2. Wrist-holding backhand lift: wrist flexion and medial forearm flexion muscles.

Sit at the end of the stool, hold the dumbbell up with the palms of your hands, put your forearm on the enlarged leg, and relax your wrist. Bend the dumbbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand.

3. pronation and supination: forearm muscles (pronation and supination muscles)

Although these two movements are unconventional forearm exercises, they can effectively improve the elasticity, tension and volume of muscles, promote the toughness and quality of tendons and ligaments, and are used for fitness. For competitive bodybuilding, in addition to the above functions, it is important to fundamentally separate forearm muscles, highlight the texture and clarity of forearm muscles, and win a good evaluation impression.

4. Wrist flexion behind: mainly develop the ulnar muscle group of forearm and triceps brachii.

It is close to "isolated action" in technical structure and practice effect, and has a strong sense of action. Open your feet back and forth, with one hand akimbo, grab one end of the combined dumbbell without the weight plate with the other hand, and the other end droops backward, relaxing your wrist. The ulnar muscle group contracts, with the wrist joint as the axis, bend the dumbbell backward and upward until the triceps brachii contracts strongly, and do it again.

5, hanging bell wrist flexion and extension:

Similar to wrist flexion, but there are obvious differences. Forearm has no fixed support and is suspended.

6, dumbbell lateral flexion: exercise the forearm and two heads

Also known as hammer bend, it has been introduced in biceps brachii and will not be described here.

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