When your arms are bigger and stronger, you might feel more confident. Muscular arms can also make you look strong and athletic. But having stronger arms also has some important, real-world benefits.
If your arms are stronger, it will be easier to do things that use your upper body, like pick up your kids or lift heavy boxes. Having more muscle mass can do more than just improve your daily functional fitness.
increase your metabolism, and your body will burn more calories even when you're not working out. increase your muscles' endurance, strength, and tone, and you'll be less likely to get hurt. The biceps in the front and the triceps in the back are the two main muscles in your upper arm. Since they work in opposite ways, they need different kinds of exercises to get stronger.
Based on research, this article will show you how to do eight of the best exercises for your biceps and triceps.
Exercises for biceps
Your biceps, or biceps brachii, is a muscle with two heads that runs from your shoulder to your elbow. It is the main muscle you use when you lift or pull with your arms.
Not surprisingly, a 2014 study by the American Council on Exercise (ACE) found that lifting or curling weights up toward your shoulder is one of the best ways to work your biceps.
Choose a weight that lets you do 12 to 15 reps of each exercise with good form.
Start by doing one set of each exercise two to three times a week, taking at least one day off between workouts. As your strength increases, you can do two to three sets of each exercise.
1. Focusing curl
In the ACE study, researchers looked at how well eight different biceps exercises worked. The concentration curl was the one that worked the muscles the most.
The study's authors think that it is the best bicep exercise because it isolates the biceps more than any other exercise.
To do a concentration curl:
Sit at the end of a flat bench with your legs spread out in a V shape.
Hold a dumbbell in one hand and lean slightly forward.
Place your elbow on the inside of your thigh with your palm facing the middle of your body.
Rest your other hand or elbow on the opposite thigh to keep yourself steady.
Slowly pull the weight toward your shoulder as you keep your upper body still.
As you lift, turn your wrist a little so that your palm is facing your shoulder at the end of the curl.
Let yourself feel the effort in your bicep for a moment, and then slowly lower the weight. Don't put it down on the floor until you've done your last repetition.
12–15 times, and then change arms.
2. Cable curl
There are several ways to do cable curls. A low pulley machine with a cable and a handle can be used. Or, you can use a resistance band if you can tie one end safely to something stable.Big, strong arms give your body a sculpted look and make you look strong and fit. As a bonus, if you have big arms, you might be able to do things like lift heavy furniture and push stuck cars to safety without breaking a sweat. After doing exercises that make your arm muscles grow, or hypertrophy, you should also work on getting stronger in your back, chest, and shoulders.
Exercises Made to Help
1: Do curls with your biceps. Your upper arm muscles get a workout when you do bicep curls. Keep your arms straight and hold a dumbbell in each hand. Bring the dumbbells up to your shoulders by curling them. Wait a moment, then put them back down.
Do two or three sets of eight to twelve reps each.
2: To build up your triceps, do triceps dumbbell extensions. Stand with your feet shoulder-width apart and your wrists facing in. Hold dumbbells over your head. Lower the dumbbells behind your head so that your elbows point up in the air. Raise the dumbbells above your head and straighten your elbows again. [2]
Do 3 to 5 sets of between 8 and 12 reps.
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