While the arms are not part of the body, many of us in the gym neglect – who does not want bigger arms? Too often, people's repertoire of arm exercises does not go far beyond bicep curls.
That's a problem when you want to give your arms strength and size just because the triceps actually make up the bulk of your body's upper arms. To fill up your arm exercise book, we asked for advice from Mila Lazar, head of HIIT at boutique gym Another_Space, and Keith McNiven, founder of personal training company Right Path Fitness.
"Working with the poor does not have to involve a ton of equipment or a tedious task," says Lazar. "Not only does the movement down offer you more defined arms, but they work simultaneously with several other muscle groups."
Here Lazar and McNiven describe the best arm exercises for beginners, advanced and advanced ̵
Beginner Arm Exercises
Barbell Triceps Extension
"This is a simple exercise that really isolates your triceps muscles," says Lazar. Hold a dumbbell in both hands and lift it over your head until your arms are fully extended. Lower the dumbbell behind your head by bending your elbows, then return to the fully extended position.
Biceps Curl Standing
"Hold a dumbbell in each hand and keep your elbows in line with your torso," says Lazar. "Lure the weights up to your shoulders and then back to your hips."
"I always use the head press in my training as it strengthens the joints and improves upper body strength," says Lazar. "Hold two dumbbells at head height, elbows at 90 Bend the dumbbells over your head and extend your arms completely. "
The Kettlebell Halo is a great beginner's exercise because it does not matter who you are Use Weight – It's Murder Your Arms That means (hopefully) you will not be tempted to overdo it as you go through the kettlebell rack.
If you hold the handles of your chosen lightweight kettlebell, lift Hold it up until it is in front of your face with the kettlebell Handles away from you Turn the bell slowly around your head Change the angle of the kettlebell as you turn, not your grip slow pace and pay attention to your head. A lap around the noggin is a repeat. Go for five turns in one direction and do the same in the other way.
Intermediate arm exercises
"When you're in the gym, you find a bench for this exercise," says McNiven. "And if you're at home or out there, a chair or park bench will work just as well."
"Touch the edge of the bench. Your legs should be in front of you, the knees are inclined by about 90 °. Slowly lower your triceps muscles until your elbows are about 90 degrees, then return to full extension. As you progress, straighten your legs as doing more work for your triceps. "
" The press-up may seem like a boring move, but it's a great exercise to train several muscle groups on the pelvis at the same time, and it also builds core strength, "says Lazar. "Begin on all fours with your hands right under your shoulders and arms and straighten your legs to support your toes on your toes. Lower your chest to the floor and push it back up.
Front lift for lateral lift
"Hold two dumbbells by your sides, palms facing you, and put your feet shoulder width apart," says Lazar. "Lift the dumbbells in front of you with slightly bent elbows at shoulder height and lower them again. Then lift it up at shoulder level at your sides. Continue to switch between front and side strokes (sideways). "
Battle Rope wave
It's a train that just looks good. Luckily, because you forget how fast the Battle Rope Waves turn into a battle. Persistence, however, and they contribute to excellent biceps and ensure a rapid pulse. It's mostly about pure intensity, which means they are a great intermediate exercise.
Grab a rope in each hand and lower it into a squat position. Lift an arm quickly and forcefully to shoulder or head height. If you pull the rope down, bring the other up – none of the arms should rest until the set is completed. Change the slams as fast as possible, although you should be prepared for the work period you have chosen.
Due to the very high repetition rates, you should work in bursts of 30 seconds to one minute for five to ten minutes.
Advanced Arm Exercises
"Start by adjusting the height of the rings so that your feet do not touch the ground between reps," says McNiven. "Mount the rings and put yourself in a support position – you should be with straight arms over the ring and support your body weight. Lower your body in a controlled manner, keeping your arms close to the sides, then push it back into the support position. "
Triceps with Handle Closed
encourages your arms to work a little harder while still tying your core," says Lazar. "Sit in a print position, but place your hands closer than shoulder width under your chest. Lower yourself until your chest is touching the ground, then push it back up.
Pushing the Handstand
"The handstand pressure is another step that pushes your arms slightly further than the conventional" Says Lazar, "and it's also great for increasing stability and balance – and it is fun! Stand up with your feet so that you are in a handstand position against a wall, and bend your arms to lower yourself as much as possible, then push them back up.
Barbell Front Lift
"Holding a barbell with your hand width, let your arms hang straight to the middle of the thigh," says Lazar. "Lift the bar straight out with your arms outstretched until it reaches shoulder height, and slowly lower it back to its starting position."
To pull the world
This is a heavy upper body exercise that will warm your forearms. Grasp a pull-up bar with an overhand grip, with your hands wider than shoulder width. When you pull up, move your body to one side and then back to the center as you reach the top of the movement. Move your body slowly and in a controlled manner to the other side as you lower yourself. Target for one or two clockwise and the same counterclockwise. Your rep goal should be low, especially if you're just starting out, but remember to work equally in both directions – the last thing you want to do is build muscle imbalances.