How to build arm muscles?

The importance of muscles to the body is self-evident, because muscles can provide strength to the body and help people exercise. The distribution of muscles in each part of the body is different. For example, the muscles in the arms have a great impact on people's lives. People also like to exercise the muscles in their arms, hoping that their arm muscles can be stronger. Let's take a look at how to build muscles in the arms.

Action 1 : Barbell narrow bench press

Repeat 12 to 15 times, 1 set of warm-up

Repeat 12 to 15 times, 4 sets of formal sets

60 seconds rest between sets

Choose a slightly lighter weight and do a set of 12 to 15 reps as a warm-up. Make sure to avoid locking the joints during training, such as when the arms are fully extended, as this will place the load on the joints rather than the triceps. Keeping your joints flexed will keep stress on your triceps, making the exercise more effective!

After the warm-up set, do the formal set. Choose a weight that can be used for 15 reps in the first set. More reps can allow more blood to flow to the triceps.

Action 2: Supine bar curl

4 sets (10 to 12 reps each)

Using a curled bar can greatly reduce the pressure on the wrists and focus more on the triceps. It is important to keep your elbows steady and your movements slow. Remember to keep your elbows out, as this will put more load on your shoulder muscles.

Action 3: Single-arm rope pulldown

3 sets (12 to 15 reps each)

The point of practice is to change a little bit. It is not to exhaustion. The purpose of this movement is to increase blood return to the triceps and increase the pump feeling.

Action 4: Rope pull-down

3 sets (15 to 20 reps each)

This move will exhaust your triceps and get a lot of blood flowing before you get into your biceps workout.

Action 5: Standing dumbbell hammer curl

4 sets (10 to 12 reps each)

Keeping your elbows back, slowly bend your arms, trying to contract your brachialis as much as possible. Even if you are using dumbbells, you can try to do double arm curls until you reach failure.

Action 6: Seated dumbbell arm curl

4 sets (10 to 12 reps each)

This exercise is very effective for strengthening the biceps. Used correctly, your biceps will develop faster and stronger. Rotating your arms during the movement will make the exercise more comprehensive.