What are the best ways to strengthen arm muscles? Strong arms
are a problem for many people, so training arm muscles is the purpose of many
people to lose weight, so how to practice arm muscles? The following editor
The best way to strengthen arm
1. Get up in the morning 3 sets of push-ups, a set of 20.
Before I do it, I usually do warm-up exercises, stretch my arms, press my legs,
and twist my waist to prevent sports injuries.
2. If you wake up early, you will not be in a hurry to go to
work. Let’s have another set of 20 standing dumbbells with alternating curls.
Keep standing on the body, holding a dumbbell in each hand and bending the
forearms alternately on both sides. This is very helpful for exercising the
biceps femoris and forearm flexors and extensors.
3. Push-ups and hammer curls. Hold a pair of dumbbells with
palms facing each other, and put your body in the starting position of push-ups.
Keeping this position, curl the dumbbell with your right hand to the shoulder
position. Lower the dumbbells to the starting position, and perform curls with
the left and right hands alternately. A group of 30 to 60 seconds, each group
must increase the weight, but must not use explosive force. The training effect
of this action on the abdominal muscles is also top-notch.
4. Kneeling posture with one-arm curls. Kneel on the floor.
Bend the dumbbells upwards and rotate your wrists outwards. When the dumbbells
are raised to the front of your shoulders, your palms are facing back. Do it
with the right hand 3 times and then do it 3 times with the left hand,
alternating left and right for 5 minutes. If you can loop 10 times in a row,
that is 30 times on each side, add some weight.
5. The arrow is strong. Stand naturally, jump slightly
upwards, spread out your legs in a lunge (in front of the left leg, behind the
right leg), and at the same time, turn the dumbbells up to the shoulders. Return
to the starting position and repeat (in front of the right leg, behind the left
leg). Do it 10 times, or do it continuously for 20 seconds. When you feel
exhausted, switch to dumbbell lunges and do 4 minutes at a faster pace. Rest for
10 seconds between groups and do a total of 8 groups.
6. Jack jump hammer curl with elastic belt. Stand naturally,
step on your feet, and hold the loop-shaped elastic band with your palms. While
jumping with your legs split to both sides, curl the elastic band with your
hands upwards. When the legs jump back to the starting position, the hands also
return to the natural drooping position. Each group completed 10 times within 20
seconds, and a total of 8 groups were done, with 10 seconds rest between
7. Squat concentrated curls. Squat until the thighs are
parallel to the ground, hold 5-10 kg dumbbells in both hands and sag naturally,
with the elbow joints on the inner thighs, palms facing each other. Curl the
dumbbells to the front and back of the chest to maintain this position, then
curl the dumbbells with both hands for 30 to 60 seconds. If you switch to
single-arm curls, you can increase your body’s instability and exercise your
8. Hold the wrist curl. Hold the barbell with both hands
(palms facing down), shoulder-width apart, and upper arms close to your side.
Curl up the barbell, lift it to the limit and slowly lower it to restore. During
the action, the forearm muscles always maintain a state of tension and exertion.
Mainly exercise the forearm extensor muscles and the outer upper arm
9. Reverse grip wrist curl. Sit at the end of the stool, hold
the barbell with your palms up, shoulder-width apart, put your forearms on your
enlarged legs, and relax your wrists. Bend the barbell upward until it can no
longer bend. Then relax and restore. This movement can be done with forearms on
a flat bench, or with dumbbells in one hand. Mainly exercise the forearm flexor
10. Hand internal rotation curl. Sitting in a sitting
position, hold one end of a dumbbell (or dumbbell) in one hand and support it
with the other. Do the internal movement of the hand. It can increase the weight
quickly to improve the strength and sensitivity of the forearm
11. Roll the rope with weight. Standing, holding the scroll,
forcefully roll up the suspended heavy objects, and control the restoration.
Scroll first and then reverse, repeat. This exercise can make the forearm
muscles stronger and stronger. In addition, exercises such as gripping the
gripper, grasping and pinching the barbell are also effective ways to develop
the forearm muscles.