Post-Use Considerations
Properly Store Dumbbells: After use, return the dumbbells to their designated place. Avoid leaving them lying around, as this could pose safety risks or cause damage.

Relax Your Muscles: Perform simple stretches like arm extensions to relieve muscle fatigue and reduce soreness.

Check Dumbbells: Inspect the dumbbells again for any signs of wear or damage. If any issues are found, replace or repair them promptly.

Dumbbell Usage
Pre-Use Preparation
Choose the Right Weight:

Men can start with 5-10 kg for arm training,

Women can start with 1-3 kg, and gradually increase the weight based on strength and progress.

Check Dumbbell Quality: Inspect the dumbbells for smooth surfaces, cracks, or loose parts to ensure they are safe to use.

Choose a Suitable Location:

Pick a spacious, flat, and obstacle-free area,

It's recommended to use a yoga mat or carpet for extra protection.

During Use
Dumbbell Bicep Curl

Stand with feet shoulder-width apart, arms hanging naturally by your sides, and palms facing forward holding the dumbbells.

Curl the dumbbells towards your chest, tightening your biceps as much as possible.

Rotate the wrists towards your thumb as you curl, and hold for a second before slowly lowering the dumbbells back down.

Inhale while curling up, and exhale while lowering them. Keep your body steady and avoid any swaying. Ensure the upper arms stay close to your sides during the curl, and fully extend your arms as you lower the weights.

Seated Bicep Curl

Sit slightly leaning forward, with one hand holding a dumbbell with the palm facing up, and the arm hanging naturally between your legs.

Rest the elbow of the curling arm on the same-side thigh, while the other hand rests on the opposite thigh.

Curl the dumbbell towards your shoulder, squeeze the biceps, rotate your wrist towards your thumb, hold, and then slowly lower the dumbbell back to its starting position.

Maintain the position of your curling arm against your thigh, and focus on the bicep contraction. Inhale while curling, exhale while lowering.

Incline Dumbbell Curl

Sit on an inclined bench with a dumbbell in each hand, keeping your elbows close to your body and palms facing forward.

As you inhale, curl the dumbbells up, contracting the biceps fully until the dumbbells reach shoulder height.

Hold for a second at the top, then slowly lower the dumbbells back to the starting position while exhaling.

Post-Use Considerations
Properly Store Dumbbells: Return dumbbells to their designated place to avoid safety hazards or damage.

Relax Your Muscles: Perform arm stretches to relieve muscle tension and prevent soreness.

Check Dumbbells: Inspect the dumbbells for any damage. If necessary, replace or repair them immediately.