How to build arm muscles at home

We usually exercise our bodies, especially male friends. Muscles can show their masculine charm and make their significant other feel safe. Therefore, in recent years, exercising has become more and more popular. However, some male friends have been exercising, but the effect is not obvious. In fact, this is because there is a problem with the exercise method. So today we will introduce some methods of exercising arm muscles in detail. These methods are relatively effective. Interested friends, come and try the following methods!

Tools/Raw Materials

Dumbbells, benches, anything heavy but easy to use will do.

Steps/Methods

1. Lift dozens of reps every day, without interruption.

2. Do dozens of push-ups every day, and try to follow the correct movements.

Hold on to your headstand. .

Precautions

3. Do it appropriately every day, not too much or too little, until you feel sore all over your body.

4. Action 1. Barbell narrow bench press

5. Repeat 12-15 times, 1 set of warm-up

6. Repeat 12-15 times, 4 sets of formal sets, 60 seconds rest time between sets

7. Choose a slightly lighter weight to warm up with a set of 12-15 reps. Make sure to avoid locked joint positions during training, such as with your arms fully extended, as this will place the load on the joint rather than the triceps. Keeping your joints flexed will keep stress on your triceps, making the exercise more effective!

Action 2. Supine bar curl

8.4 sets (10-12 times per set)

9. Using a curled bar can effectively relieve the pressure on the wrist and focus more on the triceps. It is very important to keep your elbows firm and move slowly. Remember to keep your elbows pointed outward, as this will put more load on your shoulder muscles.

In the above article, we mainly introduce in detail the methods of exercising arm muscles at home. As long as you want to keep exercising, I believe you will have a perfect body, so that your partner will have enough sense of security, and at the same time you can show your masculine charm, so male friends, hurry up and take action!