It's been 10 days since I lifted dumbbells to practice my arms. Every time I finish practicing, my muscles always contract, which seems to have no effect. Dumbbells are heavy enough. I need a correct exercise plan. How to exercise muscles with dumbbells: 1 chest: On the bench lying on your back, it is more beneficial to muscle growth to use dumbbells for supine, upward oblique push and downward oblique push than barbell, because it can stimulate muscles extensively and deeply. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles. A good practice method is to do a set of dumbbell bench press exercises immediately after finishing a set of dumbbell flying birds. This kind of exercise is not only effective, but also can reduce the burden on shoulders and avoid sports injuries. ② Shoulder: Use dumbbells for side lifting, front horizontal lifting and bird bending, and develop the middle bundle, gallbladder bundle and back bundle of shoulder deltoid muscle. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles. 3 biceps brachii: Dumbbell bending is the best exercise for many bodybuilding champions to practice biceps brachii "peak". Different dumbbell bending methods can make the upper arm stronger. From the back, the pieces are separated and stand out obviously. 4 triceps brachii: The triceps brachii can develop into a horseshoe shape by using dumbbells for flexion and extension of one or both arms behind the neck. When practicing, dumbbells can be lowered as much as possible to enhance the training effect. Forearm: dumbbell wrist flexion can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should use the reverse wrist grip to bend. 6 thighs: Do dumbbell weight-bearing squat exercises on the small wooden board on the heel pad to develop quadriceps femoris. If you lie on a bench, put dumbbells on your feet and do bending exercises, you can develop biceps femoris. You can also do dumbbell scissors squat 7 abdomen: lie on your back, put dumbbells behind your head, sit up and practice upper abdominal muscles; Abdominal contraction and leg lifting (upper body not moving) can exercise lower abdominal muscles.