So you are interested in building strong and muscular arms, but are confused where to start? To get a stronger and bigger arm, you need to begin by working on your biceps, triceps, forearms, and shoulders. These muscles are the primary muscle groups involved when it comes to building a strong and muscular physique, so they need to be worked on and exercised regularly if you want results. Here are four ways to strengthen these muscle groups and build a better, more muscular arm.
The first way is with dumbbells. A pair of dumbbells can allow you to do a wide range of exercises that target different groups of muscles throughout the arm, including the biceps, triceps, forearms, shoulders, and even the chest. To work the biceps, for instance, you can hold up a dumbbell in each hand until the weight is sufficient to make your palms sweat. Then, slowly lower the weights back to your sides while repeating the exercise. Holding a weight in each hand is a great way to isolate individual muscles, allowing you to make small adjustments to a given exercise as you go along. It’s also a good way to develop endurance since your biceps will be working against some resistance from the weight as you keep the weights on your sides.
Dumbbells also allow you to perform other exercises such as pull-ups and push-ups, which will help build muscle endurance and strengthen your arms at the same time. Because of the wide range of exercises that can be done with dumbbells, you can also add weight by holding dumbbells overhead. This can be done by placing a weight plate on each side of a chair or table, and by holding the dumbbells in front of your body as if you are going to punch them out. You can also perform chin ups with a dumbbell by standing directly behind a chair or table.
Another set of exercises that can be done with dumbbells that work the triceps include triceps extensions. In this exercise, you’ll use a dumbbell in each hand to extend the arms straight out in front of you, while keeping the elbows slightly bent. Make sure that the dumbbells are resting on the floor, with the palms of your hands facing towards you.
A triceps extension requires you to lie with your face up while holding the dumbbells straight out in front of you. Keep your elbows within a couple inches of your shoulder, and raise each dumbbell up to your side using only your triceps. Then, slowly lower the dumbbells back to the starting position, keeping the elbows still. Repeat this a few times, and you’ll be able to tell how many reps you’re doing by the feeling in your hands.
Finally, when it comes to strength training from arms, the most effective exercises to do include dips and pull-ups. A dip requires you to lay flat on your stomach with the back of your legs flexed. Then, bend your knees to form a V-shaped formation with your arms hanging down in front of you. Pullups are similar to a chin-up, as the only difference is that your palms are facing towards the ground.