Having bigger and stronger arms can give you a feeling of security; the Muscular arms can also convey a sense of athleticism and force, but they also convey some practical benefits.
Anything that requires effort in the upper body (lifting a child or heavy boxes, for example) can be done more easily with stronger arms.
In addition to improving daily functional fitness, gaining more muscle mass can:
- increase the metabolism: Your body will burn more calories even when you don't exercise
- increase endurance, strength and muscle tone
– reduce the chances of accident.
The two main muscles of the arms are the biceps, at the front and i triceps, in the back; they are opposite muscle groups, which require different types of strength training exercises.
Let's find out the best exercises to develop these muscles.
Index
Bigger arms: the exercises for the biceps
The biceps is a double-headed muscle that runs from the shoulder to the elbow; is the key muscle involved in lifting and pulling the arms. Let's see the best exercises to train the biceps:
- Concentrated curl: this is the exercise that isolates the biceps the most; sit on a bench with your legs in a V shape, grasp the dumbbell with one hand, lean forward slightly and rest your elbow on the inner thigh, lift the weight towards the shoulder and finish the curl with the palm facing the shoulder.
- Barbell Curl: this exercise involves several muscle groups in addition to the biceps, also to stabilize the body; in the barbell curl you can use the momentum to lift the bar and this allows you to load more weight.
- Preacher curls: this exercise allows a great distension and contraction of the biceps, you start sitting on the Scott bench and you can use dumbbells, normal barbell and barbell ez.
- Supinated dumbbell curl: when using the barbell, the wrists remain stationary in the same position for the duration of the exercise; in the supinated dumbbell curl you can flex your elbow, but also supin it.
Larger arms: the andexercises for the triceps
The triceps is one of the muscles of the upper back of the arm; it helps strengthen the arm and stabilize the shoulder. Here are the best exercises to train the triceps:
- Dips: the stretches at the parallels allow a development of the triceps and pectorals; the advantage of this free body exercise is certainly the range of movement and the ease of execution, in fact you only need two supports to attach to.
- Cable extensions: cable training puts the muscle under constant tension; the pull down on the cables allows a full extension of the elbow.
- french press with handlebar: this exercise works on the whole triceps muscle with particular attention to the external head; it also involves deltoid and forearm. It can be performed standing, on a bench, sitting, lying down and with one arm at a time or with both arms together on a single dumbbell.
What exercises do you do to get bigger arms? Let us know in the comments and remember to follow us on our telegram channel
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