If you want to have better arms, you need to work on both your biceps and triceps, the muscles that make up the front and back of your arms. Here are some of the best gym workouts for having better arms, based on the web search results.
1. EZ-Bar Curl: This is a classic biceps exercise that allows you to lift more weight than other curls, thanks to the angled grip of the ez-bar. It also reduces wrist strain and targets the biceps from different angles. To do this exercise, hold the middle of the bar with your palms facing up and your arms at your sides. Curl the bar up towards your shoulders, keeping your elbows close to your body. Lower the bar back down with control. You can do 3 sets of 8 to 12 reps.
2. Dumbbell Skull Crusher: This is a great triceps exercise that works all three heads of the muscle. It also challenges your core stability and shoulder mobility. To do this exercise, lie on a bench with a dumbbell in each hand. Extend your arms over your chest, with your palms facing each other. Bend your elbows and lower the dumbbells towards your ears, keeping your upper arms still. Press the dumbbells back up to the starting position. You can do 3 sets of 10 to 15 reps.
3. Concentration Curl: This is one of the most effective biceps exercises, as it isolates the muscle and prevents cheating. It also helps you develop a mind-muscle connection and improve your focus. To do this exercise, sit on a bench with a dumbbell in one hand. Lean forward and place your free hand on your knee. Let the loaded arm hang down between your legs. Curl the dumbbell up towards your opposite shoulder, keeping your elbow in place. Lower the dumbbell back down with control. You can do 3 sets of 12 to 20 reps per arm.
4. Triceps Pushdown: This is a simple but effective triceps exercise that can be done with a cable machine or a resistance band. It works the lateral head of the triceps, which gives your arms a more defined look. To do this exercise, attach a straight or V-shaped bar to a high pulley or a band to a sturdy anchor above your head. Grab the bar or band with an overhand grip and stand facing it, with your elbows tucked into your sides. Push the bar or band down until your arms are fully extended, squeezing your triceps at the bottom. Return to the starting position with control. You can do 3 sets of 15 to 20 reps.
5. Hammer Curl: This is another variation of the biceps curl that works both the biceps and the brachialis, a muscle that lies beneath the biceps and adds width to your arms. It also strengthens your forearms and improves your grip strength. To do this exercise, hold a dumbbell in each hand with a neutral grip (palms facing each other) and stand with your arms at your sides. Curl both dumbbells up towards your shoulders, keeping your palms facing each other and your elbows close to your body. Lower both dumbbells back down with control. You can do 3 sets of 10 to 12 reps.
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