I believe that many fitness friends want to have strong arms, and only in this way can they ensure amazing strength on their arms. Some people say that if you want to exercise your arm muscles, bending over is a good choice. If you want better results, you can also choose barbells or dumbbells to do weight training when you bend over. However, many people will feel a little overwhelmed after choosing this way to exercise, and the effect is not as good as expected. Today, I recommend two compound sports with good effects. Let's watch it together.

First, the upgraded version of reverse rowing

Speaking of conventional reverse rowing, many people may know it. And many people will choose this sport when they first join the fitness ranks, because this sport not only exercises our backs, but also our arms. But many people think that this action is not effective in helping to exercise arm muscles. However, if we choose the reverse grip posture when doing this exercise, our biceps will be better involved, and it is all-round.

In this case, what is the operation method of reverse grip and reverse stroke?

You must prepare a barbell, a squat rack or a Smith machine now, because you need these tools to do this. Today we will take barbell as an example to explain the operation.

First of all, you must first adjust the height of the barbell. Generally speaking, you can adjust to your hip position and fix it so that you can lie under the barbell. Then, grab the barbell with your own hands. Pay attention to two problems when grasping barbells. One is that the width of the hands is slightly wider than the width of the shoulders, and the other is to use the reverse grip. At the same time, keep the abdomen, legs, shoulders, hips, etc. Stay in a straight line and keep your body stable.

Then, pull up with your elbow until your chest is close to the barbell, and then pause for a second. Feel the biceps tense when you pause.

Finally, we should pay attention to controlling our own speed reasonably and do the descending action until our hands can be straightened. This action is inconspicuous to many people, but it is very important. Everyone must do it well.

Second, the upgraded version of pull-ups

In fact, when it comes to pull-ups, many people are very clear. Moreover, some friends even choose a suitable place and practice several times a day. But they always think that this action can help the back muscles exercise, and there is no other effect. If you know it, you will find that it can actually help biceps brachii exercise.

However, if you want to make the biceps more developed, you may not see the effect in a short time by doing routine pull-ups. Therefore, Bian Xiao suggested that you choose the reverse grip when operating, which can ensure that your biceps can be activated to the maximum extent. In addition, it can not only increase your grip strength, but also play an important role in improving forearm muscles and core muscles. Therefore, it is also called the golden action to exercise the arm.

These are two exercises that you can choose to strengthen your arm muscles. These two exercises are improved on the original basis, and the effect is much better than the original. So, if you want to make your arm muscles stronger and the muscles in other parts of your body can be exercised accordingly, try the two exercises we mentioned above to see if their effect of strengthening arm muscles can really satisfy you. However, you must use them to exercise your muscles.