How to quickly build arm muscles

When you lift heavy objects, carry luggage, or do pull-ups, you must use your arm muscles. At this time, if the arm muscles are not strong enough, these movements generally cannot be completed well. In order to solve this obstacle, everyone has no choice but to strengthen the strength of their arm muscles. So, what are some ways to quickly build arm muscles? Let me explain this to you in detail below.

How to quickly build arm muscles:

Exercise 1: Pull-ups

People often skip pull-ups because they think they are too difficult. Get the hang of it (underhand grip) and go for it! Do 8 to 10 reps per set.

Exercise 2: Parallel bar curls

Grab the parallel bars with both hands to support your body, and gradually lower your body with your elbows until your biceps touch your forearms, then straighten your body and support it back to the original position. Do 8 to 10 reps in each set.

Exercise 3: Barbell Curl

Sit on a curl bench with your hands slightly narrower than your shoulders. Do 10 to 12 reps per set, making sure to fully straighten your arms each time you stretch.

Workout 4: Diamond Push-ups

Place your feet on a fitness ball, put your thumbs and ring fingers together, and then do push-ups, 10 to 12 times per set. This week add two exercises that add weight and strengthen your arms. Do 10 to 12 reps per set for each weight training session (including the first and second weeks). For pull-ups and parallel bar curls, wear a weighted vest and try to do 7 to 9 times per set; increase diamond push-ups to 12 to 15 times per set.

How to add weight: Ideally, you should gradually increase the weight of your weightlifting exercises with each set, rather than just once a week. Lift the barbell safely with the help of a fitness trainer or partner. The rule is: never sacrifice reps for weight, but if you're not struggling to lift, add more weight.

Exercise 5: Hammer Curls

Stand with dumbbells in hand, arms at your sides, palms facing inward. Keeping your elbows still, bend your forearms as high as you can, then slowly lower them down.

Exercise 6: Decline flexion and extension

Lie on a decline bench with your hips elevated above your head. Hold a pair of dumbbells with your palms facing each other and your arms extended straight in front of you. Keeping your elbows pointed toward the ceiling, slowly bend your arms to bring the dumbbells toward your shoulders, then return to the starting position. This week you'll only need to add one new move to each round, but this one will strengthen your forearms while also building up your triceps and biceps. Keep all weightlifting training from the first week to 10 to 12 per set. Wear a heavier vest when doing pull-ups and parallel bar curls, and try to do 6 to 8 times per set; do 15 to 20 diamond push-ups per set.

Exercise 7: Towel Hanging

Place two towels on the horizontal bar, grab the two ends of a towel with each hand, and hang with your arms straight for 30 seconds. Use a thicker towel to prevent your hands from slipping.

In order to quickly train the strength of your arm muscles, you may as well do pull-ups, push-ups, or decline stretches frequently in your life. As long as you persevere, you will definitely be able to achieve your goals. While insisting on exercising your arm muscles, you will find that your physical condition has become better without you realizing it. This is really killing two birds with one stone.