Seven Steps To Exercise The Main Muscle Groups Of The Arms

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Not happy with your limp, flabby or skinny arms? Want to develop lean and strong arm muscles quickly? Although it is impossible to increase muscle instantly, as long as you put in the effort and adopt the correct exercise strategy, you can see the effect in just a few weeks or a month.

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1. Create a tight exercise schedule

If you want to develop well-developed arm muscles, most fitness materials recommend using weight training for the upper body. Lift weights at your own pace, the more time and energy you put in, the better. While all roads lead to Rome, in general, it is best to follow the following tips for best results:

  • Do weight training most days of the week. Ambitious workout plans typically include five days a week of weight training and two days of rest or cardio.
  • Don't exercise the same muscle group two days in a row. Muscles need time to rest and repair in order to grow better. For example, after exercising the triceps today, you might as well focus on exercising the chest muscles the next day.
  • Don't just exercise your arm muscles. Practicing only the arms for a long time will make the whole body look uncoordinated, the arms are thick, but the torso and lower body are skinny and have no aesthetic feeling. Work your legs and core at least two days a week.

2. Exercise the biceps

When it comes to building well-developed arm muscles, many people think of biceps. The reason is simple. The popular stereotype of bodybuilders is that muscular men lie on a stool and do curls with huge dumbbells. The bicep isn't usually the strongest muscle in the upper body, or even the arms, but there's no denying that it's vital to many physical activities, including lifting, pushing, and stabilizing heavy objects. The following exercises will keep the biceps burning and rebuilding:

  • Barbell or Dumbbell Curls: Standing with a weighted barbell in each hand, or a dumbbell in each hand hanging by your sides. With your elbows close to your sides, use your elbows as the fulcrum, carefully curl the barbell or dumbbell up to your chest, and then slowly lower it. Repeat the above steps.
  • Hammer Curl: This exercise targets the long head of the biceps, which is responsible for the height of the biceps hump. The movement is similar to the dumbbell curl, but with the palms facing each other instead of an underhand grip. The arm motion looks like the hammer head is swinging at a slow speed.


3. Exercise the triceps

The triceps don't get as much attention as their adjacent biceps, but they're more important than the biceps for building muscle mass and overall strength. If you want to develop well-developed arm muscles, you can't just focus on the biceps, but also pay the same attention to the triceps, otherwise it will have the opposite effect. Here are some effective triceps exercises:

  • Triceps Stretch: Stand with a dumbbell in each hand behind your head. Bend your elbows, close to the sides of your head. Press the dumbbells up over your head, being careful not to hit the back of your head. Slowly lower the dumbbells, return to the starting position, and repeat.
  • Parallel bar dips: Arms supported on parallel bars or on the edge of a stool. Lower the body slowly until the upper arms are parallel to the ground, then prop up the body with both arms, and return to the starting position without twisting or twitching the body. Repeat the above steps.


4. Exercise your arms

Broad, strong shoulders are attractive. Additionally, the shoulder muscles, or deltoids, are important for a variety of physical activities, such as lifting and dropping, and help prevent injuries to the relatively unstable shoulder joint. Here are some shoulder exercises to consider:

  • Military press: Standing or sitting, hold a weighted barbell in front of your chest with hands shoulder-width apart. Slowly press the barbell up in front of your face, continuing to lift overhead. Slowly lower the barbell back to your chin, and repeat.
  • Dumbbell Lateral Raise: Stand with a dumbbell in each hand. The elbows drive the arms and slowly raise them to the sides until they are parallel to the ground, then slowly fall back to the original position, and repeat. You can also lift the dumbbells forward or backward to work the muscles in the front and back of your shoulders.
  • Overhead Press: This full-body exercise not only targets the shoulders, but also works the glutes, legs, and back. Standing up, place a weighted barbell on the ground in front of you. Carefully perform deadlifts, bringing the barbell up to your waist. Lift the barbell up to your chest, avoiding any uncontrolled movements. In a military press motion, lift the barbell overhead. Do these moves in reverse, lower the barbell back to the ground, and repeat.


5. Exercise the chest muscles

Although the pectoral muscles are not arm muscles, if the pectoral muscles are soft, no matter how strong the arms are, they are not attractive. So, anyone interested in exercising their arms must also exercise their pecs. Plus, arm muscles like the triceps often play a supporting role in many pectoral exercises. The bench press is a well-known chest workout, but it's not the only one. Here are a few different chest exercises:

  • Bench Press: Lie on your back on a bench. Carefully lift a chest-weighted barbell or two dumbbells upward until the arms are straight. Slowly lower the weight back to the starting position, and repeat. When lifting weights, be sure to have someone supervise you to avoid serious sports injuries.
  • Fly: Lie on your back on the ground or a bench, holding a dumbbell in each hand. Stretch your arms out to your sides, then press the dumbbells up toward your chest in a wide, smooth arc. Slowly lower the arms to the starting position, and repeat. The whole action looks like a bird flapping its wings.


6. Don't neglect the lats and other back muscles

Strictly speaking, they are not part of the arm. However, almost everyone who lifts weights must spend time exercising these muscle groups if they want to develop strong arm muscles. Part of it is physical aesthetics, as strong arms don't look good if the lats and other back muscles are weak. Also, the lats and back muscles play an important supporting role in many arm exercises. The following exercises work these important muscle groups:

  • Seated rowing: Sit on a bench facing a rope or elastic band with horizontal handles. Carefully pull the rope or elastic band toward you, leaning back slightly while keeping your back straight. Fully extend the shoulder joint, squeezing the muscles between the shoulder blades. Don't hunched over to avoid back injury.
  • Reverse row: Lie on your back under a low horizontal bar. Holding the bar, keeping your feet on the floor, slowly pull your body forward toward the bar until your chest almost touches the bar. Slowly lower your body back to the starting position, then repeat.
  • Pull-ups: Many exercises can be performed while hanging from a bar. The basic pull-up is to grasp the bar with an underhand grip in the palms and slowly pull the body up towards the bar until the chest almost touches it. Slowly lower your body back to the starting position, then repeat.


7. Exercise the forearm to make the muscle lines look better

Strong forearms are the icing on the cake for a well-defined upper body. While forearms are important for hand movement and grip strength, especially in sports like rock climbing, many bodybuilders exercise their forearms purely for aesthetics. Try these simple basic forearm exercises:

  • Barbell Wrist Curl: Sit on a bench with your forearms resting on your thighs and hold a weighted barbell in both hands. Using only your hand and forearm muscles, curl the barbell up as far as you can. Relax these muscles, lower the barbell as low as you can, and repeat. Do one set with both pronated and reversed grips to get the most out of your forearms.

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Customize your training plan through BP Smartwatch, keep exercising every day, and you will also have a solid arm.