What are the arm muscle exercises?

People often want to train the size and strength of their biceps and triceps through arm muscle training, but ordinary training methods often take a long time and do not achieve the desired results. The most important factor in arm muscle training is "intensity". If the intensity is not enough, no matter how long you exercise, the muscles will not become prominent, and repeated futile exercise will lead to muscle strain.

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 interval between sets, choose a slightly lighter weight to do a set of 12 to 15 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 provide constant 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 curl-bar flexion, 4 sets (10 to 12 times per set). Using the curl-bar can effectively relieve the pressure on the wrist 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 times per set). The focus of the exercise 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.

Before you start exercising your arm muscles, you must understand that people are very different from each other. The bodybuilders and fitness athletes we see on TV are often carefully selected sports talents. They are born with the potential for a bodybuilding body. After proper training, they can show off their hand muscles. However, ordinary people like us often cannot achieve such effects after training for a long time. At this time, there is no need to be too disappointed, just let nature take its course.