Training

What are the best exercises for the arms?

Find out the best exercises to work your arms

The best exercises for the arms

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

You've arrived at the right place.

First of all, to get huge arms, you should prioritize triceps over biceps.

The triceps make up most of the arm and they're what make it stand out.

This doesn't mean you shouldn't train biceps, on the contrary, next to chest training bicep training should be a favorite of many, everyone wants a huge bicep.

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


Bench press with short handle

The bench press with a short grip is excellent.

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

This is a good exercise for using lows. repetitions and give your triceps a good treatment, but…prepare yourself for the pain of the next day.

Bench press short
Bench press short

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 of at least 6 reps and get ready to see 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 it's ideal to use weight instead of doing 200 reps.

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Pay attention to the execution of the exercise to avoid injuries, specifically on the shoulder, and execute the exercise in a controlled manner 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 begin biceps exercises, there's 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 good movement control and you will feel good about the muscle being worked.

Use at least 8 reps per arm and at least 3 sets.

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

Bicep curl with dumbbells
Bicep curl with dumbbells

Concentrated curl with bar

After the curl with dumbbells, we move on to the concentrated curl with barbell.

Here the movement will not allow you to use loads as high as the standing dumbbell curl, but the bicep work will be more focused.

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

Of course, no half reps.

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 area of the dorsal, but if you use a shorter grip you will significantly increase the recruitment of the 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, get creative.

Lifts with short handle
Lifts with short handle

Conclusion

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

Don't expect miracles from these exercises if you don't follow them with a good diet, or even a good execution of them.

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

Of course, be consistent.

Did you add any exercise to this list?

Tell us which one in the comment area.

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