Many bodybuilders will pay special attention to the training of biceps brachii and triceps brachii, because it will make them look big and satisfy the vanity of many bodybuilders, but I suggest never neglecting the training of forearm muscles. Lack of forearm strength will also affect the strength of the whole arm.
Therefore, arm muscles should be comprehensively trained for forearm, biceps brachii and triceps brachii. The history of fitness has developed for so many years, and many predecessors have left us valuable experience wealth, including some action guidance and the most suitable arm training actions. ?
Here I recommend some effective arm muscle training movements:
Action 1: Hold the curve.
I usually use this action to train the outside of my forearm. In every exercise, you can feel that the forearm is very hard, which can effectively strengthen the strength of the forearm and increase the arm circumference of the upper arm.
This action can be bent with a barbell, but it is very different from the barbell bending grip we use to train biceps brachii. When training the forearm, you should use a middle distance, not too wide or too narrow. Your palms are down. In the initial position, your arm holds the barbell vertically downward.
Spread your feet shoulder-width apart. When exercising, slowly lift the barbell from the front of the thigh, keep the upper arm still, raise the elbow and forearm as high as possible, then slowly put it down and repeat the action.
Action 2: Sit on a dumbbell and push your shoulders.
In order to keep the balance of the body, it is best to sit. The action is simple. Hold a dumbbell in each hand, bend your elbow 90 degrees, forearm up, palm forward.
In each exercise, the arm lifts the dumbbell up from 90 degrees until the arm is straight, pauses for 2 seconds, and then slowly lowers it. Action can effectively exercise the anterior middle bundle of deltoid muscle, which plays a great role in increasing triceps brachii.
Action 3: Vertical dumbbell bending
This is the most typical action to train biceps brachii. There are many actions to train biceps brachii, but I suggest using dumbbells for simple bending, because the action is simple and easy to implement, which can maximize the weight. Bending with heavy dumbbells is more convenient and effective than barbells.
Training two groups of sprint bends with heavy dumbbells, each group doing four movements, to ensure that the training stops when the biceps brachii is exhausted, which can increase the circumference of the biceps brachii a lot.