Do you feel that your arms are not gaining more muscle? It may be time to change your arm exercises. Try some of the best arm exercises to build muscle in arms.
Chin-Ups
Chin-ups use your body weight to create one of the most challenging exercises for the upper body. The exercise works on the latissimus dorsi and biceps. But during chin-ups, your body bends, creating isometric strength training, and works.
- Grasp the pull-up bar with the palms facing you. Your grip should be at shoulder-width apart.
- As you exhale, pull your upper body up until your head is around the level of the pull-up bar. Keep your elbows close to your body.
- Hold for a second. Exhale and lower your upper body slowly back to the starting position.
- Repeat for the suggested amount of repetitions.
Diamond push-ups
Many of us already do push-ups. The exercise works the triceps and chest.
- Walk on hands and knees. Center your hands in a diamond position.
- Lift your knees to a plank position. Keep your stomach engaged.
- Lower your chest to the floor. Let your elbows bend. Push back up to the full extension.
- Repeat for the suggested amount of repetitions.
Lying Tricep Extensions
Lying Triceps Extensions can increase the strength and size of the triceps and improve the flexibility of the arms. Do not use too much weight; otherwise, the exercise may damage your shoulders.
- Lie on your back while holding two stupid bells over your head. Bend your elbows at a 90-degree angle. Your palms should face inwards.
- Hold your arms at 90 degrees and lower them behind your head. Raise them back to the starting position.
- Repeat for the suggested amount of repetitions.
Curls with Bar
Curls with bars are excellent for people with wrist problems. The bar maintains a stationary position when using more stabilization with manuals. Curls with bar work primarily with the biceps but also activate the core.
- Stand up with your upper body upright. Hold the barbell in a shoulder-fold grip. The palm should face your body.
- Curl your weights forward as you contract your biceps. Continue until the bar is at your shoulder level.
- Return the bar to the starting position while exhaling.
- Repeat for the suggested amount of repetitions.
Bench press
The bench press is essential for upper body training. The exercise works with the shoulders, back, chest, and arms. Be safe and use a spotter when bench pressing.
- Lie on your back on a flat bench. The bar should rest over you in the stand. Grasp the bar shoulder-width apart. Lift the Bar from the rack.
- Inhale and start strolling down until the bar touches the center of your chest.
- After a short pause, push the bar back to the starting position while exhaling.
- Repeat for the suggested amount of repetitions.
Underhand Kickbacks
Underhand Kickbacks are an isolation exercise for the triceps muscles. Good technique is essential for this exercise. Keep your upper body and arm still for best results.
- Stand with your feet hip-width apart. Hold a manual in each hand with your arms next to your body. Your palms should face behind you.
- Lean forward while holding a flat back. You should bend your knees and push your hips back. Your chest should be parallel to the floor.
- Bend your elbows at a 90-degree angle.
- Inhale as you extend your arms behind you. Exhale to return to a 90-degree angle.
- Repeat for the suggested amount of repetitions.
Standing Dumbbell Fly
Begin in the same squat position as the Underhand Kickbacks. The difference is that you pull the dumbbells perpendicular to the body to work the shoulders and upper back.
- Stand with your feet hip-width apart. Hold a manual in each hand with your palms facing each other.
- Bend your knees and push your hips back. Lean forward while holding a flat back. Your chest should be parallel to the floor.
- Keep a slight bend in the elbows. Inhale and lift your arms perpendicular to your body.
- Lower your arms back to start.
- Repeat for the suggested amount of repetitions.
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