The Very Best Arm Exercises


Best Arm Exercises

Before Training I want to note that all the activities before training that I suggested during training deltas or backs are similar. Remember that an hour before training, you need to eat complex carbohydrates, and 30 minutes to drink a shaker with protein and replenish Vitamin C in the body. If possible, you can also take a pre-training complex.

Triceps & Biceps Workout
Arm Exercises

EZ Bar on Biceps

EZ Bar on Biceps

The first part for the biceps will be lifting a curved barbell. Why exactly a curved bar? Because it is very comfortable for hands. Warm up your muscles before training with two easy approaches. You need to do 3-4 sets of 8-12 lifts and a minute break, if you are not enough 60 seconds, extend to 90.

Extending arms with a dumbbell from behind the head

Curl dumbbell from behind the head

The start of the triceps training will be with extension of the arms with a dumbbell from behind the head. Great exercises to prepare the muscle for further exertion. Do 2 warm-up approaches, 3-4 basic with 10-12 reps.

Lifting dumbbells for biceps on a bench with a positive slope of 45 degrees

Lifting dumbbells for biceps on a bench with a positive slope of 45 degrees

Many athletes like lifting dumbbells to biceps on an incline bench, as the exercise will not work out using cheating, as a result of which the biceps muscle is worked out cleanly. Do 3 sets of 8-12 reps with a 60 second break between sets.

Extending arms with dumbbells lying (French Dumbbell Press)

French Dumbbell Press

Curl your arms with dumbbells lying also works clean with the muscles, just like the previous exercise – you won’t be able to swing it. In the exercise, I hold the dumbbells parallel to the arms, as this slightly relieves tension on the elbows. Also do 3 sets of 8-12 extensions of the arms with a minute break for rest and refresh yourself with water.