7 Intense Exercises To Build Muscular Arms
Anybody here who wants bigger arms?
Oh, a lot of you!
So guys, what muscles do you focus on to get bigger arms?
Biceps, obviously!
After all, biceps are the most shown off muscles on the planet!
Well, that's where you are wrong because to build huge guns, you gotta work more on
your triceps than on the biceps.
Do you know that 66% of your arm is made up of triceps and the rest is biceps?
Oh and yes, big arms will look good only when you have proportionate shoulders to go with
them.
In short, your arm workout needs enough participation of the shoulders and triceps.
So shall we tell you about some exercises that will help you achieve the muscular arms
of your dreams?
Number 1.
Rear Delt Dumbbell fly This exercise when done with dumbbells strengthens
your upper back muscles and shoulders while working on stabilization strength in your
spine, deep abdominals and hips.
That's quite a bargain!
Anyway, this exercise requires you to maintain your body posture of a neutral spine position
while trying to avoid moving the torso.
You stand with your legs about hip-width apart and hold a dumbbell of suitable weight in
each hand by your side.
Then you bend your torso forward and bend your legs a little so that your arms extend
below your body with your hands facing each other as you hold the dumbbells.
Exhale and raise your arms out to your sides with your hands facing down, squeezing your
shoulder blades together during the movement.
Now inhale and lower your arms to the starting position.
Repeat the exercise for two to three sets of eight to 12 reps with proper form to get
best results!
Number 2.
Lateral Raise The lateral raise is one of the best exercises
for those looking to build shoulders like boulders.
Standing in a shoulder-width stance, grab a pair of dumbbells with palms facing inward
and let them hang at your sides.
Raise your arms out to the sides until they're at shoulder level.
Pause, then lower the weights back to the starting position.
That sounds just too simple but don't let it fool you into thinking you're in for
an easy time.
What seems incredibly easy in the first rep would become devilishly tough by the 8th so
choose your weights wisely!
The benefits of the lateral raise are stronger, larger shoulders and increased shoulder mobility.
If you brace correctly throughout the lift, your core also benefits, and muscles in the
upper back, arms and neck will also feel the strain after a few sets.
But remember- form over weight!
Number 3.
Cable front raise The cable front raise and all of its variations
are fantastic for building up the anterior of the deltoids.
If you want those round, cannonball style shoulders this is one exercise you cannot
afford to neglect!
Alright now, you select the weight on a low pulley machine and grasp the single hand cable
attachment with your right hand.
Face away from the pulley and put your arm straight down with the hand cable attachment
in front of your thighs at arms' length with the palms of the hand facing your thighs.
This will be your starting position.
Now lift the arm to the front with a slight bend on the elbow while the palms of the hand
face down.
Continue to go up until your arm is slightly above parallel to the floor.
Congrats, you have completed one rep!
Do the required number of repetitions and then repeat the process for the left hand.
Number 4.
Pulley Push Down The triceps pushdown is one of the best exercises
for triceps development.
Variations include grip position and a rope handle instead of the horizontal bar.
Done properly, this one really burns!
So shall we begin with this one?
Alright then, attach a straight or angled bar to a high pulley and grab with an overhand
grip (palms facing down) at shoulder width.
Now standing upright with the torso straight and a very small inclination forward, point
your forearms towards the pulley as they hold the bar with the palms facing each other.
This is your starting position.
Using your triceps, to pull the bar down till your thighs.
At the end of the movement the arms are fully extended and perpendicular to the floor, then
after holding for a second, bring the bar at the starting position.
Make sure that throughout the movement only the forearms move while your upper arms remain
stationary next to your torso.
Don't forget to perform the recommended repetitions!
Number 5.
Cable triceps kickback Kickbacks are a great exercise for working
the back head of the triceps.
In this triceps exercise, you work one arm at a time.
To perform this exercise you start by attaching a single grip handle to a low pulley cable
machine and selecte the weight you want to use.
Facing the machine with your back bent keeping it parallel with the ground, grab the handle.
Now bring the handle to your side and tuck your elbow in towards your body.
This is the starting position and the effort begins when you slowly extend your arm back
as far as possible, squeezing your triceps and holding for a count.
Then return to the starting position and perform the required repetitions.
Once done, repeat the exercise for the other hand.
Sounds simple?
Uhmm, try it and then say for sure!
Number 6.
One arm reverse push downs This movement is performed with a cable push
down machine, using a single-hand handle.
By the looks of it, you'd say that it is one of the simplest exercises but a practical
will reveal how your muscles burn with it.
Stand with your feet shoulder width apart and slightly bent to relieve stress from your
lower back.
Place one hand on your hip for balance and stability.
Grasp the handle with an underhand grip.
Now you need to keep your arm close to your side but allow your elbow to raise slightly.
Once you are ready at this position, press the weight down until your arm is fully extended
and meanwhile contract your triceps.
You've done it, congrats and now go back to the starting position and do it again and
after the recommended reps, repeat with the other arm!
Number 7.
Weighted dips We aren't talking about the regular dips
here- the ones where you have to pull your body weight and maybe more if you use a dip
belt also.
We are focusing on the dip machines as of now.
Dip Machine is where you sit on a bench with your thighs blocked under supports.
You grab the dip bars next to you, bend your arms and straighten them again.
Simple!
Not really, you select the weight according to your capacity and then firmly grasp the
handles.
Now keep your elbows in at your sides in order to place emphasis on the triceps.
The elbows should be bent at a 90 degree angle.
As you contract the triceps, extend your arms downwards as you exhale.
Now slowly let your arms come back up to the starting position as you inhale.
Woah, this one rep will take a lot of effort and will work its magic on your triceps.
No time to wait, get going with your reps!
Which of these exercise helps you the most?
Tell us in the comment section below.
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