How to train arm muscles

Men all wish their arms were thicker, especially in the hot summer when their arms are completely exposed to people's sight. You always feel embarrassed by thin and weak arms. So you need to develop your arm muscles through exercise so that you can have stronger and more powerful arms. To develop the arm muscles through exercise, the main exercises are the triceps, biceps, brachialis of the upper arm muscles and the forearm muscles of the arm.

Triceps:

The triceps are mainly trained through flexion and extension of the arms. Barbells, dumbbells, or bare hands can be used for the exercise. During the exercise, always keep your upper arms close to your sides, allowing your arms to flex and extend. The main exercises include rope flexion, dumbbell flexion, and step-up flexion.

Biceps:

The biceps are mainly trained by curling the arms. You can use barbells or dumbbells to do the exercise. During the exercise, always keep your upper arms clamped to the sides of your body and lock your wrists. The exercises include dumbbell curls, barbell curls, etc.

Brachialis:

The brachialis muscle is mainly trained by raising the arms vertically, and dumbbells can be used for training. During the exercise, always keep your upper arms clamped to your sides and your wrists locked. The exercises include dumbbell vertical raises.

Forearm muscles:

The forearm muscles are mainly trained through forward and reverse wrist curls, and barbells or dumbbells can be used for the exercise. Keep your forearms fixed during the exercise and do forward and reverse wrist curls at your wrists. The exercises include dumbbell forward and reverse wrist curls, barbell forward and reverse wrist curls, etc.

The above movements are mainly for developing and strengthening the arm muscles, so during the practice, do about 4 to 5 sets of each movement, and 8 to 12 repetitions in each set. When practicing, you can choose a medium or above medium weight according to your own schedule to practice the movements. During the practice of the movements, rest for one minute between sets and two minutes between movements. You can practice it every other day.