There are actually many ways to increase a person's arm muscles. Among the arm muscle methods, some methods have good effects, and some methods have average effects. However, there are many things to pay attention to when training arm muscles. So how to increase arm muscles? I believe some people still know what the muscle method is. So, what is the best way for the average person to increase their arm muscles? Let’s take a look below!
1. Pull-ups
Most people don't realize that the best way to build arm size and strength is actually to develop the ability to simply keep the body straight and stable. The arms and shoulders should be the only moving parts of the body.
2. Push-ups
Fully lower your body, and then immediately push up and lift your body back to the starting position. This is one of the most effective ways to build muscle strength and muscle mass. This is also the best way to go if you're just starting to build your arm size, but keep exercising to avoid injury and build endurance.
3. Dumbbell
The next step is a simple way to build muscle mass: Do 10 reps on each arm, 3 times per cycle, starting with a smaller weight like 25 pounds, and building biceps and forearm size.
4. Dumbbell curl
When you've effectively built strength in both arms, it's time to move on to single-weight exercises. With the single bar bend, the arms actually restructure to weight your triceps in motion. However, you must remember not to do it too quickly.
5. One-arm dumbbell
Firmly fasten your left knee and left hand to a fixed bench. Your left hand should become the support for your body; then maintain a low center of gravity, allowing your latissimus dorsi and biceps to With your muscles contracting, slowly grab the dumbbell and lift it up to your torso; then slowly lower the dumbbell to full extension. You'll feel strong in your back, triceps, biceps, and forearms.
6. Triceps
Lie on a bench, grab the barbell, lift it straight, and slowly lower it to your chest. Without moving your upper arms forward or backward, bend your elbows and slowly lower them toward your head. Stop with your forearms parallel underneath, but keep your forehead safe. This will work your forearms and triceps, as well as the chest muscle groups.
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