How to exercise arm muscles

In our daily fitness exercises, arm muscle training is also an important part. Everyone should know that the main muscles in the arms are the biceps and triceps. These two muscles are the key to showing the strength of men's arms, so special attention needs to be paid in training. So how do you exercise your arm muscles? Don’t worry, let’s take a look at the following content!

Do 3 sets of push-ups in the morning, 20 in each set. (Generally, do some warm-up exercises before doing it, stretch your arms, press your legs, and twist your waist to prevent sports injuries)

If you get up early, you won’t be in a hurry to go to work. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors.

(You can repeat the second step after get off work) Or change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

To prevent local muscle fatigue, other muscle groups will not be exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set.

Note: The above dumbbell exercises can be done alternately every day. Don't just do one kind. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

The above content briefly introduces several ways to exercise arm muscles. Friends who are interested may wish to give it a try. Moreover, these exercise methods are aimed at friends who usually don’t have time to go to the gym. Whether it is before or after work, you just need to take a little time to exercise at home.