Arm workouts focus on increasing strength, stamina, and flexibility in the biceps, triceps, and forearms. Popular exercises include curls for biceps, close grip bench press for triceps, and seated wrist curls for forearms. Lighter weights with high repetitions are good for resistance training, while heavier weights with fewer repetitions are better for muscle building.
Arm workouts are generally meant to increase muscle strength, stamina, and flexibility in the arms. There are many different parts of the arms that people exercise, although most people tend to focus on the biceps, triceps, and forearms. The biceps, or biceps brachii muscle, is located in the upper arm; Its function is to rotate the elbow from an extended position to a bent position. The triceps, or triceps brachii muscle, is located at the back of the upper arm; It is responsible for extending the arm or bending the elbow. The forearm contains many muscles that are primarily responsible for bending and straightening the wrist.
Biceps arm workouts are very popular, especially among men, due to the perceived visual appeal and utility associated with large biceps. The most popular arm exercises for the biceps are the curls, which can be done with a barbell or with weights. To perform barbell curls, grasp the bar with both hands with an underhand grip and bend your arms at the elbow, bringing the bar in toward your chest. Dumbbell curls are similar, except that each dumbbell is held in one hand; Both dumbbells can be threaded up simultaneously or one at a time. High repetitions of lighter weights work well for resistance training, while fewer repetitions of heavier weights are better suited for strength training and muscle building.
While many arm exercises for biceps also benefit the triceps, there are also arm exercises that exist specifically to train the triceps. The close grip bench press is one of the most popular and effective workouts for the triceps. Close grip bench presses are very similar to regular bench presses; To perform them, lie on a bench under a weighted bar, even with your shoulders. For a close grip bench press, your hands should be about six inches apart on the bar. To perform the exercise, grab the bar and extend your arms, raise the bar, then bend your elbows and lower the bar to your chest; Finally, push the bar up and return it to its original position.
Forearm exercises are neglected by many people, although they can be very helpful in developing muscular forearms and strong wrists. An excellent forearm exercise called the seated wrist curl can be performed in a seated position using a barbell. Hold the bar in your hands and let your arms rest on your knees with your hands slightly past the bottom of your knees. The weight of the bar should bend your hands toward the floor. To perform the exercise, curl your wrists up, away from the floor, and toward your body, then return to the starting position.
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