8 Best Exercises for Bigger, Stronger Arms

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Exercises for biceps

Your bypass brachial, commonly known as your bypasses, is a double-headed muscle that runs from your shoulder to your elbow. This is the key muscle involved in lifting and pulling your arms.

Not surprisingly, according to a 2014 study conducted by the American Council on Exercise (ACE), some of the best exercises for your biceps include lifting weights or curling your shoulders.

To do this exercise, choose a weight that will allow you to do 12 to 15 repetitions of each exercise in the correct form.

To get started, do one set of each exercise two to three times a week, allowing at least 1 day of rest between your bypass workouts. When you build your strength you can do two to three sets of each exercise.

1. Concentration curl

In the ACE study, researchers compared the effects of eight different types of biceps exercises. The one who achieved the greatest muscle activity was the concentration curl.

The authors of the study suggest that this is the most effective practice of biceps because it distinguishes biceps from other exercises.

To do a concentration curl:

1. Sit at the end of a flat bench and keep your feet up. Open in shape.
2. Hold on to the dumbbell with one hand and lean forward slightly.
3. With your palm facing your center, keep your elbows inside your thighs.
4. Rest your other hand or elbow on the other thigh for stability.
5. Your Slowly curl the weight towards your shoulders while keeping your upper body relaxed.
6. As you lift, bend your wrists slightly so that you finish the curl in front of your shoulder with your palm.
7. Wait for a moment, allow yourself to feel the effort in your bypass, and then slowly lose weight. Do not rest it on the floor, however, until your final repetition.
8. Repeat 12 to 15 times, then change arms.

    2. Cable curl

Cable curls can be done in a few different ways. You can use a low pulley machine attached to the handle with a cable. Or, you can use a resistance band if you can tie one end of the band securely.

For a standing one-arm cable curl:

    1. Stand a few feet from the palliative machine, and hold the cable handle with your palm forward and your elbows on your side.
      2. Place your feet slightly in front of your curling arms for better balance.
      3. Slowly curl your arm, bringing your palm close to your shoulder.
      4. Hold the curl for a moment and feel the strain in your bypass.
      5. Slowly lower the handle from the starting position.
      6. Repeat 12 to 15, then change arms.

    3.Barbell curl

    With this classic bypass exercise, it is important to keep your back straight and avoid moving your body, except for your arms. You want the biceps to do all the work, so you may need to start with a light weight first.

    To do a barbell curl:

    1. Stand with your feet about shoulder-width apart.
    2. Hold the barbell with your arms at your side, palms facing out.
    3. While exhaling, slowly curl the barbell up toward your chest. Keep your chest still, using only your arms to lift the barbell.
    4. Hold the position for a second, then slowly lower the barbell to its starting position.
       5. Repeat 12 to 15 times.

      4. Chinup

      The chinup requires a sturdy chinup bar that’s high enough off the ground that your feet won’t touch the floor when your arms are extended.

      To do a chinup:

      1. Stand under the chinup bar, and reach both arms up so that your palms are facing you.
      2. Grab the bar with both hands. You may need to jump or step up to reach the bar.
      3. With a firm grip and your thumbs wrapped around the bar, steady your body. It may help to cross your legs for more stability.
      4. While exhaling slowly, pull your body upward by bending your elbows.
      5. Keep your elbows in front of you as you focus on letting your biceps pull you up to where your chin meets the bar.
      6. 5. Triangle pushup

        Out of all the triceps exercises included in the ACE study, the triangle pushup was determined to be the most effective at working your triceps. Best of all, you just need your body weight to do this exercise.

        Do a triangle pushup:

        1. Stand with your feet apart shoulder width apart.
        2. Hold the ball to your side with your arms, facing the palms.
        3. While exhaling, slowly curl the barrel toward your chest. Keep your chest still, just use your arms to lift the barbell.
        4. Hold the position for a second, then slowly lower the barbell from its starting position.
        5. Repeat 12 to 15 times.

        If at first it is very difficult, try to do a triangular pushup with your knees on the floor but your torso is stiff.

        6. Tricep kickback

        The ACE study found that Tricep kickbacks are behind the triangular hu shap to give you full exercise.

        After completing the set with the first arm, this exercise can use one arm only once and then change hands.

        To do a tricep kickback:

        1. Hold a dumbbell in each hand, facing your palms inwards. Bend your knees slightly.
        2. Tighten your hips forward, keep your back straight, and keep your core engaged until your upper body is level with the floor.
        Your. With your arms close to your sides, bend your elbows so that the dumbbells come to the side of your chest.
        4. Slowly straighten your front arms, keeping your upper arms still.
        5. Hold for a second, then bend your elbows until the dumbbells are in the starting position, close to your chest.
        6. Repeat 12 to 15 times.
        7. If using only one arm at a time, rest for a minute, then change arms and repeat. Pause for a moment, then slowly lower yourself to the starting position before repeating the move.

        7. Dips

        This exercise can be done at home without a deep stand. You can place your hands behind your back on a flat bench or chair. Then you can dip your hands in front of the bench or chair.

        To do dips:

        1. Stand between the rails of the dip bar.
        2. Hold each bar with your arms straight to your side.
        3. You may need to bend your knees to prevent them from touching the floor.
        4. Slowly bend your elbows and lower yourself until your upper arms are almost parallel to the floor.
        5. Straighten your arms until you return to your starting position.
        6. Repeat 12 to 15 times.

        8. Overhead extension

        The upper bouts featured two cutaways, for easier access to the higher frets. Use light weights to get started and switch to heavier weights after practicing with this exercise.

        1. To keep your balance, place one foot slightly in front of the other, with your feet shoulder-width apart. You can do this exercise sitting in the same chair.
        2. Place both hands around the dimple handle.
        3. Raise the drum over your head so that your hands are straight.
        4. Slowly bend your elbows 90 degrees to the back of the head.
        5. Gently adjust your arms so that the weight is again above your head.

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