How to train arm muscles

When we exercise our muscles, we may pay more attention to the abdomen and legs, while the arms become the part we are most likely to ignore. In fact, if the arm muscles are not developed enough, not only will your strength be very small, but it will also affect the overall appearance. So, what are some effective ways to exercise the arm muscles? Let us take a look at it together below.

1: Hanging wrist flexion and extension with bell

Stand with your chest up and your stomach in, open your feet as wide as your shoulders, hold a dumbbell in each hand, straighten your arms, let your body hang down, relax your forearms as much as you can, and flex your wrists with both hands alternately, allowing the wrist joints to bend as much as they can. Pause for 3 to 4 seconds to allow your forearms to reach a contracted and tense state, then slowly relax, breathe, and repeat the exercise.

2. Standing straight grip curl

Still open your shoulders as wide as your shoulders, then tighten your abdomen, straighten your waist, keep your body upright, hold the dumbbells with your backs facing forward and let them hang in front of your body, exhale, then hold the dumbbells and bend them up to your chest, pause for 2 to 3 seconds, exhale, and repeat the exercise.

Three: Grab and lift heavy objects

Open your feet as wide as your shoulders, use the strength of your forearms to lift the weight up, pause for 3 to 4 seconds, then slowly put it down, and repeat the exercise alternating between your hands.

Four: finger push-ups

First, lie flat on the ground like you would do push-ups. Spread the five fingers of your hands apart, with your hands as wide as your shoulders. Use your fingers to support your body. Straighten your chest, tighten your abdomen, and tense your body. Then slowly lower your body and naturally open your elbows outward. Pause for 2 to 3 seconds, then inhale and exhale. Repeat the exercise. You can start with 5 minutes and then gradually increase the time.

Well, after reading the introduction above, I believe you already know how to exercise the muscles in your arms. There are many machines that can help us exercise our muscles and make the exercise less boring, but those large machines must be used under the guidance of a professional, otherwise it may be dangerous.