Training

What are the best exercises for the arms?

Get to know the best exercises to work your arms

Do you want to raise your arms but don't know which exercises to use?

You got to the right place.

First of all, in order to have huge arms, you must give priority to triceps and not biceps.

The triceps make up most of the arm and they are the ones that will make it stand out.

This does not mean that you should not train biceps, on the contrary, after chest training, bicep training should be a favorite of many, everyone wants a huge bicep.

We have chosen some of the most effective exercises to work your arms and take them to the next level.


Bench press with short handle

The short grip bench press is excellent.

This exercise will work your triceps very effectively and will allow you to move good loads, so it is a good idea to have a partner to accompany you in this exercise to be able to get the most out of it safely, if it is not possible, use the smith machine.

This is a good exercise to use low repetitions and give a good treatment to your triceps, but … prepare yourself for the pains of the next day.

Bench press with short handle
Bench press with short handle


Tricep with forehead barbell

Another very good exercise for triceps that done consistently, and without cheating, will bring you good results.

Put on a challenging weight for yourself, do 3 to 4 sets with at least 6 reps and get ready to watch your triceps grow.

Tricep with forehead barbell
Tricep with forehead barbell


Funds

To finish the exercises for the triceps, bottoms.

The bottoms are a very good exercise to work this muscle, although for more advanced athletes the ideal is to use weight instead of doing 200 repetitions.

Pay attention to the execution of the exercise to avoid injuries, more specifically in the shoulder, and perform the exercise in a controlled way and not as an acrobatic movement.

The handle should be narrow to reduce the work of the chest and increase the work of the triceps.

Funds
Funds


Bicep curl with dumbbells

To start the bicep exercises, nothing like the famous dumbbell curl.

This is an exercise that will allow you to use a significant load, and as it is done with dumbbells, it will give you a good control of the movement and you will feel the muscle to be worked well.

Use at least 8 repetitions for each arm and at least 3 sets.

Obviously bending your back is cheating, but you already know that.

Bicep curl with dumbbells
Bicep curl with dumbbells


Concentrated curl with bar

After the dumbbell curl, we move on to the concentrated barbell curl.

Here the movement will not allow you to use loads as high as curl standing with dumbbells, but the work of biceps will be more focused.

Control the weight, especially in the negative phase, instead of letting the weight control you.

Obviously, no half repetitions.

Concentrated curl with bar
Concentrated curl with bar


Lifts with short handle

Finally, the elevations.

The elevations are best known for their work in the dorsal area, but if you use a shorter grip you will significantly increase the recruitment of your arms and just do a series of this movement to confirm that.

If you can put weight on this exercise, put it on.

How to put weight on this exercise?

With a belt or asking someone to put a dumbbell on your legs, be creative.

Lifts with short handle
Lifts with short handle


Conclusion

There are no magic exercises but there are higher and lower exercises and this is a list of some of the best you can do for your arms.

Do not expect miracles from these exercises if you do not follow a good diet, or even a good execution of them.

In addition, you don't need to include them all, plan your training well and fit them in order to improve your training.

Obviously, be consistent.

Did you add any exercise to this list? Tell us which in the comments area.

Mostrar Mais

Artigos relacionados

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Back to top button
%d bloggers like this: