What are some exercises for arm fitness?

Strong arms make people look very safe and powerful, especially for men. Having strong arms is very popular. Many men usually regard strong arms as a fitness goal. In fact, if you want to train your arms to be stronger, you need to pay attention to methods and methods. You can't exercise blindly. What are the ways to train arms in the gym?

How to train your arms in the gym

The main muscles of the arm are the biceps and triceps. In addition to these muscle groups, other related muscle groups in the forearm and the muscles in the palm also coordinate movements. As for the biceps brachii muscles, they affect the movement of the elbow and shoulder, and can also affect the movement of the body towards the forearm. This muscle group can be trained through weight-bearing exercises and pull-up exercises. The movement of the forearm and elbow is also related to the movement of the triceps, and for this muscle group, its strength and ability can be developed through exercises such as weighted arm curls.

First exercise: push-ups

Support your body with your hands, with your arms at 90 degrees to the ground, and your legs stretched straight backwards. Use the strength of your hands and toes to keep your body stable. Keep your head, torso, and legs in a straight line. When exercising, keep your back, legs, and body straight, and keep your body rising and falling smoothly. Bend your arms outward from your body, lowering your center of gravity until your torso is roughly parallel and tangent to the ground. Using your abdominal strength, hold this position for one second, then slowly return to the original position and repeat.

There are 15 in a set, usually 2-3 sets are performed.

Second exercise: Standing dumbbell curl

Start by standing naturally upright, holding a barbell or dumbbells with both hands, and bending your forearms and raising them toward your body.

One set is 10 times, usually 2-3 sets are performed.

The third exercise: Seated dumbbell flexion and extension

Look straight ahead, open your legs so that they are slightly wider than the distance between your shoulders, keep your back straight, and hold the dumbbells with both hands behind your back. When exercising, keep your cervical spine upright and lift the dumbbells by contracting the triceps muscle group. Then slowly lower the dumbbells behind your torso until they return to their original position.

One set is 10 times, usually 2-3 sets are performed.

Fourth exercise: push-up dumbbell curl

Hold the dumbbells in both hands and start with push-ups. Maintaining this position, bend your right hand and raise it upwards, bringing it to shoulder height. Then slowly lower your arms to the initial position, and then curl your left and right hands alternately. Action focus: When exercising, do not use too much explosive force, as this may cause strain and affect the training effect.

Do each set for 30-60 seconds, increasing the weight with each set.