How to build arm muscles

Many people admire men with eight-pack abs and muscles all over the body. Such men look very sturdy and have a very good figure. They make people feel very safe, and they have perseverance, persistence, and the ability to endure hardships. In fact, these are all achieved through long-term and persistent training. Some people often do not pay attention to scientific training methods, which will lead to body deformities and are difficult to correct. So how can we exercise arm muscles scientifically and correctly? Let's take a closer look below.

The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids.

Biceps Pull:

1. You can just use your upper arms to do dumbbell curls and extensions. Don't stretch them all the way down, keep the biceps under stress. You can also use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell upper arm curls and extensions, because the total from extension to bending is 180 degrees, you can do it in three steps. The first step is to do 7 reps at 90 degrees below, the second step is to do 7 reps at 90 degrees above, and the third step is to do 7 reps at 180 degrees. You can decide the number according to the weight of your dumbbells.

2. Do pull-ups on a single shoulder.

The triceps are mainly pushed:

Push-ups, bench press, dips on parallel bars, and single-arm dumbbell dips behind the neck.

You can train your forearms when doing the above exercises, and increase your grip strength when holding the dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing push-ups and bench presses; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, raise the arms backward and upward, and repeat.

The correct method of exercising arm muscles has been introduced to you, but I hope that everyone will exercise scientifically and balancedly, and avoid only exercising the arm muscles, which will result in very large arm muscles while other muscles are not obvious. These will look very unbalanced, affecting the beauty of the body, and the gain will outweigh the loss. At the same time, we also encourage everyone to participate in more sports, love life and love sports.