[vc_row][vc_column][vc_column_text]As a beginner, you always want to know which arm exercises are best to build muscles. Having bigger arms can give you a touch of confidence and a sign of hard work at the gym. Muscular arms can also provide you a sense of strength if you develop the whole body even as they look great on your body. But there are also some important practical benefits to having stronger arms.
Anything that requires strength, from lifting light weights to lifting heavy weights or objects, can be done more easily with stronger arms. The two main muscles in the upper arm are known as biceps on the front side and the triceps on the backside. They are oppositely functioning muscle groups, requiring different types of exercises for weight training. The correct combination of exercises is needed to make your arms stand out and make them grow big.
In this article, we will discuss which arm exercises are best to build muscles.[/vc_column_text][boc_heading]Best Exercises for Biceps[/boc_heading][vc_column_text]The bicep is a double-headed muscle that runs down from your shoulder to elbow. It is the key muscle involved in arm exercises of pulling and lifting. To do these exercises for biceps, choose a weight you can manage to do 12-15 repetitions in a correct form that involves lifting the weights towards your shoulder. Most of us have a question in our minds that which arm exercises are best for building big biceps? To answer this question, the following are the best arm exercises for biceps.[/vc_column_text][boc_heading html_element=”h3″]Benefits of Bicep Concentration Curls[/boc_heading][vc_column_text]The bicep concentration curls are one of the best classic exercises for biceps that emphasize on the bicep peak. Bicep Concentration curls are often performed at the end of the workout which exhausts the muscles completely. With this bicep concentration curl, we will not only be able to isolate the biceps as much as possible, but we will also affect several muscles that make it up, which makes this exercise essential in any training routine of the biceps. The following are the benefits of bicep concentration curls:
- Elevates your pulling strength
- Improved grip strength
- Increases physical strength
- Improves physical work capacity
- Increases the strength of tissues, tendons, and muscles.
How to do concentration curls?
- Sit at the end of a flat bench with your legs spread out in a V shape.
- Hold a dumbbell in one hand and lean forward slightly.
- With the palm of the hand facing the center, rest the elbow against the inner thigh.
- Rest your other hand or elbow on the other thigh for stability.
- While keeping your upper body still, slowly bend the weight toward your shoulder.
- As you lift, twist your wrist slightly to finish the curl with your palm facing your shoulder.
- Pause for a moment, allowing yourself to feel the strain on your biceps, and then slowly lower the weight.
- Repeat 12 to 15 times, then switch arms.
[/vc_column_text][boc_heading html_element=”h3″]Benefits of Bicep Barbell Curls[/boc_heading][vc_column_text]It is crucial to maintain the body form without moving, except the arms while performing the classic exercise. Start with a lighter weight at the start if you want your biceps to do all the work then gradually increase the weights. The purpose of a barbell curl exercise is to target the biceps muscles. The biceps are the prime movers during a curl. Other muscles help stabilize the body during movement, but they do not actively participate. Barbell curls help to burn fat on arms, develop the bicep muscles, easy to perform, and effective. The following are the benefits of bicep barbell curls:
- It helps in developing bicep brachii and brachioradialis muscles effectively
- Elevates your pulling strength
- Improved grip strength
- Increases physical strength
- Improves physical work capacity
- Increases the strength of tissues, tendons, and muscles.
How to do bicep barbell curls?
- Stand with your feet shoulder-width apart.
- Hold the bar with your arms, palms facing out.
- As you exhale, slowly bend the barbell toward your chest.
- Keep your chest still, using only your arms to lift the bar.
- Hold the position for a second, then slowly lower the bar to its starting position.
- Repeat 12 to 15 times.
[/vc_column_text][boc_heading html_element=”h3″]Benefits of Chin-ups[/boc_heading][vc_column_text]For performing chin-ups you require a stable bar, high enough that your feet do not touch the floor when you extend your hands completely. Chinups are one of the great exercises for biceps which is performed with your body weight. As this complete exercise involves many muscles, some of which are not trained as much as they should, by doing so your muscles will be more balanced. The following are the benefits of chin-ups:
- Increases physical strength
- Helps to tone biceps
- Improves mobility shoulders
- Improves grip strength
- Strengthen your muscles
- Reduce back pain
How to do chin-ups?
- Stand under the bar and raise both arms so that your palms are facing you.
- Grab the bar with both hands. You may need to jump or climb to get to the bar.
- With a firm grip and your thumbs wrapped around the bar, stabilize your body. It may be helpful to cross your legs for stability.
- As you breathe out slowly, pull your body up by bending your elbows.
- Keep your elbows in front of you as you focus on letting your biceps push you toward where your chin meets the bar.
- Pause for a moment, then slowly lower yourself back to the starting position before repeating the movement again.
[/vc_column_text][boc_heading]Exercises for Triceps[/boc_heading][vc_column_text]A Tricep is a group of three muscles on the backside of your upper arm, running between the shoulder and the elbows. They help to stabilize your shoulders and strengthen your arms. Triceps add a great appearance to your arms making them look big, so training your triceps is very important. Everyone wants to know which arm exercises are best for building toned triceps? So here a few best exercises for triceps of all time.[/vc_column_text][boc_heading html_element=”h3″]Benefits of Diamond Push-ups[/boc_heading][vc_column_text]
Of all the exercises for triceps, diamond pushups are the most effective, in which arm exercises are best to build muscles. The best thing about diamond pushups is you don’t need any weight, all you need is your body weight. The following are the benefits of diamond pushups:
- Help to build stronger shoulders
- Increased tricep activation
- It is a pumping chest workout.
- Strengthen muscles
- Helps in the progression towards one arm pushups
How to do diamond pushups?
- Kneel down on the floor place your hands on the floor slightly shoulder-width apart and extend our legs behind.
- Bring your body to the high plank position but the thumb and index finger touching each other to form a diamond by keeping your core engaged.
- Now slowly bring your body close to the floor and push upwards to the starting position until your hands are fully extended.
- Repeat the same for 10-15 times as many times you can do it with a proper form.
[/vc_column_text][boc_heading html_element=”h3″]Benefits of Triceps Kickback[/boc_heading][vc_column_text]
Triceps Kickback can be performed with two hands at a time or using one arm at a time and switching arms once you have completed a set with the first arm. Triceps Kickback help to tone your arms, increases physical strength, and targets the lateral head of the triceps. Definitely, triceps kickbacks are a great exercise that can be included in a workout for one of the exercises for triceps.
How to do triceps kickback?
- Hold a dumbbell in each hand, palms facing each other, and stand to bend your knees slightly.
- Engage your core, keeping your spine straight bring your head parallel to the floor.
- Bring upper arms close to your body and forearms bent forward.
- Push your forearms backward straightening he elbows by engaging triceps.
- Repeat the exercise two to three times with 10-15 repetitions.
[/vc_column_text][boc_heading html_element=”h3″]Benefits of Triceps Extension[/boc_heading][vc_column_text]Triceps Extension or press is very effective and easy that is among which arm exercises are best to build muscles. It is one of the great classic exercises for triceps to shape up the upper posterior arm muscles. It helps to build stronger arms, improves the functionality of daily activities, and gives a perfect look to your arms.
How to do Triceps Extension?
- Hold the weight with your feet hip-width apart.
- Place it over your head, extending and keeping your arms straight.
- Keeping your shoulders and elbows in the same position, slowly bend your elbows and bring the weight behind your head, stopping when your forearms are below 90 degrees.
- Pause, making sure your elbows are pointing forward, arms lined from the shoulders rather than out to the sides, then return the weight to your head.
- Repeat the exercise two to three times with 12-15 repetitions.
[/vc_column_text][boc_heading]Can I Do Arm Exercises Every Day?[/boc_heading][vc_column_text]You should train your arms twice to six times a week, but the more often you train arms, the less you should train per day. If you are a highly experienced with huge muscle mass, you will need one day a week.
If you work on arms twice or thrice a week, you will require to perform 3-4 sets with 2-3 arm exercises per session. If you work on arms six days a week, you require to perform one exercise per muscle group per day with two sets per workout.
The form is everything. It is not good to do as many sets and reps as you can with your arms waving or just mimicking the movement you are trying to do. If you don’t know how to do an exercise, you should seek the professional advice of a trainer and make the most of them.[/vc_column_text][boc_heading]Can Arm Exercises Cause Chest Pain?[/boc_heading][vc_column_text]
Experiencing the muscle pain in the chest when exercise is fairly common, but if it persists after you perform your workout, maybe cause for concern. Most of the people who experience pain after exercising are usually beginners who have pushed themselves too much. If your chest pain doesn’t go away within 72 hours please consult a doctor immediately.
Stretching your chest muscles before and after a workout can help prevent chest muscle pain in some cases. Avoiding lifting weights that are too heavy and keeping lifting movements smooth and clean can also help avoid muscle pain. Drinking plenty of water before, during, and after exercising can help prevent dehydration, which can contribute to muscle aches.
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