Impressively developed arms are undoubtedly one of the biggest fitness dreams for most men and women. For this reason, in the gym is almost always a challenge to come to the right to exercise biceps and triceps.
In order to effectively force these attractive muscle growth groups, we show you five simple exercises with regular exercise, your arms must become stronger. Dropped forearms and ulcers fall into the group of the most common problems that many faces. Since there are no unsolvable problems when it comes to physical form, and the forearms can be tightened, it is only necessary to bring the muscles in this region to the right of their arms.
In order to tighten the forearm, the triceps muscle should be brought into shape, and as soon as you form the triceps, the sagging skin will align with the arm muscles and reduce in appearance.
The best exercises for this are:
1. Arnold Dumbbell Press:
This move engages your biceps, shoulders and triceps.
Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart.
Raise the dumbbells to shoulder height on each side and twist so that your palms are facing your body.
The dumbbells should now be positioned in front of your shoulders. Your back should be straight and there should be a slight bend in your knees.
Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward (away from your body).
Keep raising the weight until your arms are almost fully extended.
Do not pause at the top of the movement, begin lowering the dumbbells back down to the starting position – twisting at the wrist until your palms are facing your body once again.
Repeat this movement.
Do 3 sets of 15 reps each.
2. Bent Over Reverse Fly:
This move engages your rear delts, the muscles at the backs of your shoulders.
First of all stand in a relaxing position and your body posture should be perfect and after that hold small weights in your hands and face your hands forward.
Now keeping your back straight bend your knees and lean in the forward direction.
After bending now move your hands towards the ceiling and your shoulder should be together and hands should be in the same position on both the sides.
Then slowly bring back your hands on the starting position and repeat the same process several times. Do 15 reps for a set.
3. Lateral Curles
Targets: Biceps, Triceps, Shoulders
You need to begin by holding the weights in your hands about level with your head. Your elbows should be bent and wide and fingers facing forward.
Think of your arms being shaped like rugby goalposts and then you need to soften your knees (no locking them!), and inhale. And then, exhale as you press your hands up. And next above your head so the bells come close to each other but don’t touch and inhale as you lower them down.
You should feel the resistance of the weights, both on the way up and on the way down and be sure you’re not arching back with your body when you press up. But if you notice this, sit back ever so slightly, with even softer knees and then stay firm through your belly button to keep your core tight and aligned.
Overhead Tricep Extension:
This move is a double hit on your triceps so you will feel the burn.
2. Standing Dumbbell Triceps Extension
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Source: Gym Guider