How to exercise arm muscles

We usually don’t exercise much, and after less activities, we will find that we have more fat on our arms, and we will also have "swinging fat", which means the flesh that shakes when we swing our arms. Clothes with thick arms are ugly, especially off-shoulder clothes, which make the shoulders appear particularly broad and the arms look particularly ugly. However, we don’t know how to make the arms more muscular and thinner. Let’s learn about how to exercise the arm muscles?

1. Standing lateral raise

Efficacy: It improves the strength of shoulder muscles, plumps the middle bundle of the deltoid muscle group, and is particularly effective in increasing the width of the shoulders and correcting sloping shoulders and narrow shoulders.

Equipment: dumbbells, pull-up bars or weights.

Action essentials: Stand with your feet shoulder-width apart, holding dumbbells with your fists facing each other and letting them hang down at your sides. Inhale, raise your arms to both sides until they are level with your shoulders, then pause (your elbows and hands should be slightly bent when holding the bells) for 3-4 seconds. Then exhale and slowly lower yourself to your side. Repeat the exercise.

Tips: When lifting or lowering the bell, do not swing your upper body back and forth to lift it up by inertia or suddenly let it fall freely. Your movements should be steady and slow, especially when falling, you should control your speed and fully perform concession exercises. At the same time, don't shrug your shoulders; focus your attention on your shoulders.

2. Standing front raise

Effect: Improve shoulder muscle strength, plump the anterior deltoid and trapezius muscles.

Equipment: barbell, dumbbell, pull-up bar or weights.

Movement essentials: Stand with your feet shoulder-width apart, hold the dumbbells with your hands facing forward, and let them hang in front of your legs, with the distance between your hands being shoulder-width apart (when holding the dumbbells in a stick-style adjustment position with both hands, a narrow grip can be used). Inhale, raise your arms straight in front of your body until they are level with your shoulders, then pause for 2-3 seconds. Then exhale and slowly lower your arms to the original position. Repeat the exercise.

Tips: When lifting the bell with straight arms, do not bend your elbows, do not swing your upper body back and forth to gain leverage, and use control during the return process. You can also practice with both arms alternately. At the same time, don't shrug your shoulders; focus your attention on your shoulders.

If you want to grow arm muscles, now you know how to exercise your arm muscles. No matter what exercise you do or what method you use, muscles cannot grow in one day. What is needed is long-term exercise and perseverance. Persistence is the best method. If you give up halfway, then you will never achieve the exercise effect you want.