What are the exercises for big arms?

Arm muscles are an indispensable part for people who exercise. Well-developed arm muscles will give people a feeling of strength, and at least they look much better than thin arms. There are many types of arm muscles. Today we will mainly talk about upper arm muscle training. The muscle training of the upper arm is mainly located in the upper arm position, so do more targeted exercises. Next, let’s take a look at

Methods/Steps

The forearm muscles are divided into front and back sides, and each side is divided into deep and superficial layers.

The superficial muscles on the front side include the brachioradialis, pronator teres, flexor carpi radialis, palmaris longus, flexor digitorum superficialis, and flexor carpi ulnaris; the deep muscles include flexor digitorum profundus, flexor pollicis longus, and pronator quadratus.

The superficial layer on the posterior side includes the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum communis, extensor digiti minimi propriospinal, and extensor carpi ulnaris; the deep layer includes the supinator, abductor pollicis longus, extensor pollicis brevis, extensor pollicis longus, and extensor index finger propriospinal.

In bodybuilding practice, the forearm muscles are generally divided into two parts: the wrist flexor muscles, i.e. the inner side of the forearm, and the wrist extensor muscles, i.e. the outer side of the forearm. The basic load for training the forearm muscles is 12-15RM/12-15.

Single wrist curl

The main training targets of the single wrist curl are the muscles that flex and extend the forearm fingers, flex and extend the wrist, and rotate the forearm. The single wrist curl can be considered an isolation exercise for forearm training because it allows you to focus all your attention or thoughts on a single targeted muscle group. The single wrist curl is also one of the exercises that focuses on strengthening one forearm. The appropriate equipment for single wrist curl exercise is dumbbell.

Sit or kneel, with the forearm of the arm holding the dumbbell pressed against a bench, placed on an inclined support plate or your thigh, with the wrist suspended in the air. Use the contraction strength of the wrist flexor and finger flexor muscles on the inside of the forearm to bend and lift the dumbbell until the target muscle group reaches the "peak contraction" state, pause for a moment, and then use the inner forearm muscles to control the weight and restore the movement at a slower speed. During the entire movement, the forearm should always remain stable on the supporting surface to avoid the "lever" phenomenon of tilting the forearm.

Single wrist flexion and extension, also known as "reverse grip" wrist curl, and single wrist curl, also known as "pronated grip" wrist curl, have similar technical steps and requirements, so you can refer to them for reference. Single wrist flexion and extension is an exercise that mainly targets the outer side of the forearm, namely the extensor digitorum muscles.

Pull-ups

Pull-ups and other pulling movements are auxiliary movements that train the brachioradialis, pronator teres, and wrist and finger flexor muscles of the forearm. The strength and endurance of these muscle groups are crucial to the quality and quantity of movements such as pull-ups and chest pull-downs. In exercise practice, restrictive phenomena such as forearm soreness, exhaustion, etc. that often occur during pulling movements are not related to their insufficient development.

Lie on the bar with your hands shoulder-width apart or slightly wider than shoulder-width apart, palms facing forward or backward, hold the bar normally, hang your body, cross your legs, and bend your knees and hips. Focus your attention on your forearms, pull your body close to the grip with force, until your body rises to the point where your chin is above the level of the grip and your upper and lower arms are close to each other. Pause, then slowly lower your body back down. Over and over again. During the movement, you are prohibited from swinging your body or using force to pull up, and you are prohibited from accelerating or using techniques to complete the pull-up movement.

The above are methods that can help you exercise your upper arms. As long as you persist in exercising, you can achieve your ideal results. The key to upper arm training is persistence, rather than suddenly increasing the amount of training because of a three-minute enthusiasm. The amount of training can only be increased gradually, rather than all at once, as that can easily lead to stretching of the arm muscles.