Men want bigger arms more than they want stronger legs and wider backs. If you’re one of the majority, then you will need some serious arm workouts.
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In a nutshell:
When developing bigger arms, you need to work both your biceps and triceps. These are the two main muscles in your upper arm–biceps at the front and the triceps at the back. For example, concentration curls are great for developing your biceps whereas overhead tricep extensions are excellent for training your triceps. A concentration curl is a compound exercise that isolates the biceps. Aso, since you’re doing the exercise with your arm braced against your thigh, it lets you target the biceps even more than you would in other types of results. To start a seated concentration curl, sit in a chair with your feet flat, knees spread wide, and a dumbbell in your right hand first.
Then as you keep your upper body still and elbow against the knee, curl the weight toward your shoulder with your palm facing upward. – Wedge your upper arm into your thigh, as if you’re driving the meatiest part of your triceps in there. The EZ-Bar Curl is a common bicep exercise that provides advantages over a straight barbell thanks to its curved shape. Nonetheless, it’s a highly effective exercise for developing your biceps as this muscle group is the main target of EZ curls. Once you’re on the top position of the curl, pause for a bit and feel your biceps contract. – Keep your core tight the entire time and move your forearms toward your biceps while keeping other body parts still. – To help with stability, try standing with your feet shoulder-width apart and knees slightly bent. – Keep your chest out and shoulders back and curl the bar towards you using a slow and controlled manner. Chin-ups are a great exercise for your abs, upper back, and grip strength.
However, if there’s one thing chin-ups are most famous for, it’s the fact that they’re a killer bicep exercise. When it comes to building an enormous set of arms, a handful of exercises can provide the strength and muscle hypertrophy stimulus as the chin-up. The chin-up places high amounts of load on the biceps thanks to the supinated grip on the bar. As such, your biceps have to work harder to help lift you towards the bar. To begin, grasp a pull-up bar using an underhand group while your hands are shoulder-width apart or slightly narrower. The tricep muscles actually make up a massive two-thirds of your upper arms. This only means that to get bigger arms you should also train your triceps. Coming right up are the overhead tricep extension and tricep bench press–two of the best exercises for building the triceps. The main benefit of this exercise is the hypertrophy of the tricep muscle. Aside from strengthening all three heads of the triceps, the overhead tricep extension also activates your core and shoulder muscles for stability.
Lastly, since this exercise works each arm separately, it can help correct muscle imbalances if you have any. To perform the overhead tricep extension, start by standing with your feet shoulder-width apart and a dumbbell in each hand and held in front of you. This position puts focus on building strength and size in both the tricep muscles and the chest. The tricep bench press is an upper-body compound exercise that places most of the load on the triceps for maximum muscle development. And so, while your chest and shoulders will be involved, the spotlight is on the back of your upper arms, a.k.a triceps. Begin by lying on the bench with your feet flat on the floor and your hands shoulder-width apart as you grip the barbell.
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