Arm muscles are the basis of our training and are also commonly used in our daily lives. Training arm muscles well can allow us to better practice other muscle groups and also allow us to live a better life. To practice arm muscles, you can go to the gym or do freehand training. So do you know how to quickly build arm muscles? Let’s go take a look below!

1. Arm support plate EZ bar curls 4 sets, 10 times each set

A lot When people practice curling, their arms and body will unconsciously swing back and forth to borrow force. The arm rest can limit your elbow from moving backward. It can better isolate the biceps and allow the arm to quickly enter the state.

2. 4 groups of supine arm flexion and extension, 10 times each group.

After practicing the previous movement, practice the triceps immediately. There is no conflict between the two. Keep your elbows clamped and fixed, try to keep the speed as slow as possible during the rise and fall, and do a peak contraction (pause for 1-2 seconds) when you land above your forehead.

3. 4 sets of inclined dumbbell curls, 10 times on each side

The inclined angle can fully stretch the biceps. During the training process Pay attention to keeping your shoulders relaxed, and you also need to ensure long displacement of your biceps.

4. 4 sets of bent over dumbbell arm extensions, 10 times on each side

If you use this action too much A heavy weight will borrow the force from other parts of the body, so choosing a relatively light weight can allow the triceps to fully participate in exerting force, and perform a peak contraction in the same way.

5. 4 sets of barbell arm flexion and extension behind the neck, 15 times each

One important point to note in this action is the fixation of the elbow. Try to Clamp your elbow joints and keep the strength of both arms balanced.

6. Alternate pattern pull-ups to failure

Alternate pattern pull-ups. pull-upsIt seems difficult for many people, but you can still use the gradual increase method as mentioned in the first step. In addition, you should use the alternating pattern method. For example, hold the horizontal bar with your palms facing you, hold the horizontal bar with your palms facing away from you, and alternately hold the horizontal bar with your left and right hands facing you. This is done alternately, and the left and right hands are evenly connected.