Impressively developed arms are undoubtedly one of the biggest fitness dreams for most men and women. For this reason, in the gym is almost always a challenge to come to the right to exercise biceps and triceps.
In order to effectively force these attractive muscle growth groups, we show you five simple exercises with regular exercise, your arms must become stronger. Dropped forearms and ulcers fall into the group of the most common problems that many faces. Since there are no unsolvable problems when it comes to physical form, and the forearms can be tightened, it is only necessary to bring the muscles in this region to the right of their arms.
#1. Triceps Extension
-First, you need to stand up holding a dumbbell in each hand and then keep your feet shoulder -width apart from each other. Next, you need to lift the dumbbells over your head until both arms extend fully.
-Then it is important that your palms are facing up and at this point, you should feel the resistance. Remember this is your starting position.
– Then the next step is to lower the resistance in a semicircular motion behind your head until your forearms touch your biceps and then you need to keep your upper arms close to your head, your elbows in and perpendicular to the floor.
-So, while you are doing this exercise, remember to move only the forearms and keep the upper arm static and inhale at this point. Then next you should use your triceps to raise the dumbbell and go back to starting position and exhale.
#2. Standing Dumbbell Triceps Extension
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
– The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
-Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
3. TRICEPS KICKBACKS (TARGETS TRICEPS)
-To start whit this exercise you need to take a pair of dumbbells with an overhand grip and stand tall with the chest up and core braced and then, bend at the hips while you keep your back completely flat.
-Then when the upper body is parallel with the floor, you can bring the upper arms to the sides and then just start with pushing the dumbbells back and behind you.
-Next, you need to pause at the top of the movement and feel the contraction in the triceps and then lower the dumbbells bit by bit. Then start all over again.
4. LATERAL CURLS (TARGETS BICEPS, TRICEPS, SHOULDERS)
– You need to begin by holding the weights in your hands about level with your head. Your elbows should be bent and wide and fingers facing forward.
– Think of your arms being shaped like rugby goalposts and then you need to soften your knees (no locking them!), and inhale. And then, exhale as you press your hands up. And next above your head so the bells come close to each other but don’t touch and inhale as you lower them down.
– You should feel the resistance of the weights, both on the way up and on the way down and be sure you’re not arching back with your body when you press up. But if you notice this, sit back ever so slightly, with even softer knees and then stay firm through your belly button to keep your core tight and aligned.
5. ALTERNATING BICEP CURLS (TARGETS BICEPS)
-First, take a pair of dumbbells and stand up straight and then, curl the left dumbbell up and pass midway to your shoulder and hold it there.
-Then curl the right dumbbell to the top of the movement and complete half the set with the right arm and then switch. Afterwards, hold the right dumbbell at midway while you are curling all the way up with the left and then switch side to finish the set.