The best exercises to strengthen and shape every muscle in your arms

Using light weights for arm exercises builds endurance, while using heavy weights builds muscle strength.
If you’re looking to strengthen your upper body, don’t neglect your arms! Strengthening your arm muscles can help you carry luggage more easily, throw a soccer ball, or swing a tennis racket, while also promoting long-term bone health.

What are the muscles that make up the arms?

The arms consist of three main parts, the front (front), the back (back), and the shoulders. You need to make sure you train all three parts.

In the anterior part are the biceps brachii (also called the biceps), the brachialis muscle and the coracoid muscle. The back of the arm contains the triceps brachii (or triceps). The deltoid muscle is found at the top of the shoulder. And in the back of the shoulder we find the rotator cuff, which consists of four small muscles: the supraspinatus, the subscapularis, the rotator cuff, and the subscapularis.

Each of these muscles plays a unique and important role in helping our arms move in all the ways we use them throughout the day. Any pushing, pulling, lengthening, or swinging movement of the arms requires a different set of muscles, and training these muscles can help you do everything from carrying a shopping bag, carrying your dog, putting on a yoga plank, or opening a heavy bag. Door. By training all of your upper body muscle groups, you’ll increase your range of motion, which helps prevent injury.

Your arm muscles also help support your wrists and elbows. Strong arms help prevent increased stress and pressure on joints from everyday tasks (such as scrolling through your cell phone or chopping vegetables).

How do you get the most out of your arm strength training?

Aim to dedicate at least two to three non-consecutive days per week to strength training for the entire body, including the arms. You will also need to determine the number of sets and reps to perform. For general muscle strength, whatever body part you’re training, try 2-3 sets of 8-12 reps per exercise, but you can adjust more, depending on your goals.

For example, using lighter weights and performing more repetitions and sets will help you build muscular endurance, which is the length of time you can work out your muscles without straining. Conversely, if you want to build muscle strength, you will need to increase the weight and reduce the number of repetitions.

Here are some other things to keep in mind when doing upper body exercises:

Avoid locking your elbows. Locking your elbows causes a chain reaction in your body, which causes other joints (including the wrists and shoulders) to become clogged as well. You risk damaging ligaments, tendons, and possibly even joint cartilage. Any arm exercise requires the full range of motion to work the muscles to their fullest potential.

Check your posture. When you feel tired, your posture can start to suffer. Slouching forward causes the shoulder’s internal rotation, which can lead to problems with the rotator cuff. If you try to lift weights in this position, you may exacerbate these problems.

Don’t be afraid to choose a lower weight. Don’t add too much weight too quickly. General rule for choosing weight? Choose a weight that you can lift while maintaining proper form, but is heavy enough to challenge yourself. If you arch your back to complete a curl, hold your breath, or have to stand on tiptoes to complete the exercise, try switching to a lighter weight.

Best arm strengthening exercises

Are you ready to shape your arms? Here are nine exercises provided by Froerer, along with an example exercise that includes them all.

1 bicep curl exercise

Stand with your feet about shoulder width apart, holding a weight in each hand. Starting with weights at thigh level, palms facing forward and elbows glued to the hips, lift the weights toward the shoulders. return to the starting point; It is a repetition. repeats.

2 hammer curls

Stand with your feet shoulder width apart, arms hanging at your sides, and a dumbbell in each hand. Keeping the palms facing inward and the elbows tucked into the body, raise the dumbbells up to the shoulders. Return to the starting point for one repetition and start over.

3 wide bend

Stand with your feet shoulder width apart, arms hanging at your sides, and a dumbbell in each hand. Place the palms of your hands away from your body so that they are facing the corners of the room. Keeping your elbows tucked into your body, raise the dumbbells toward your shoulders. Return to the starting point for one repetition and start over.

4 Reverse triceps extension

Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms hanging at your sides. Palms should face inward. Starting at the hip with your knees slightly bent, tilt your torso forward until your body forms a roughly 45-degree angle with the floor. Keeping your arms at your sides and your elbows at your sides, extend your forearms behind you until they are parallel to the floor, then release to start one repetition again. Repeat the exercise.

5 triceps extension exercises

Stand with your feet hip-width apart, dumbbells in each hand. Raise the dumbbells above your head until your arms are straight, being careful not to lock your elbows. Palms should face each other. (If this is too difficult, use one dumbbell, starting with holding the dumbbell with both hands in front of your body and lifting it above your head with both hands.) Keeping your elbows and upper arms in place, slowly lower your forearms until the dumbbells drop slightly behind your head. Hold the dumbbells above your head for one reps and repeat the exercise.

6 triceps curls

Sit on a firm chair or bench with your hands grasping the seat, shoulder width apart and your fingers facing forward. Spread your legs out in front of you with your feet flat on the floor so that your knees are at a 90-degree angle (with your knees above your ankles). Slide your butt off a chair or bench so that only your hands and feet support you, and your arms are extended roughly straight. Bend your elbows and, keeping your back close to a chair or bench, slowly lower your body toward the floor until your elbows form an angle of about 90 degrees. Press down on the chair or bench and return to the starting position to do one exercise and repeat the exercise.

7 shoulder pressure

Stand with your feet hip-width apart, dumbbells in each hand, and arms along your body. Raise the dumbbells just above the shoulders, palms facing forward, elbows bent about 90 degrees. From this starting position, extend your elbows and push the dumbbells over your head. Return to the starting point for one repetition and start over.

8 front/side upstands

Stand with your feet hip-width apart. Hold a dumbbell in each hand, arms in front of your body at thigh level, palms facing your body. Keeping the elbows slightly bent and palms down, raise the dumbbells in front of your body to shoulder height. Hold this position for a second and then move your arms out to the sides so that they are slightly below your shoulders. Release the arms to the side and repeat the exercise, this time reversing the movement so that you first raise the arms straight to the side and then bring them back so that they are directly in front of you, and finally bring them to the front of your thighs. It is a repetition.

9 background glider

Stand with your feet hip-width apart, a weight in each hand. Bend the knees and rock forward from the hips, extending the arms down, wrists under the shoulders, hands facing each other. Keeping your back flat, raise your arms out to the sides, hands facing the floor. While doing this, press your shoulder blades together. Keeping the torso articulated, release the arms back to the starting position for one rep and repeat.