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.
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
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
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)
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.