In order to make the muscles in your arms stronger and more solid, it’s essential to focus on the right methods. For example, the well-known pull-up and push-up, although common, are actually the most effective and fastest ways to exercise arm muscles.
1. Pull-Ups
Most people don’t realize that the best way to build arm size and strength is through this simple exercise. Keep your body straight and stable, with only your arms and shoulders moving.
2. Push-Ups
Lower your body fully, then immediately push yourself back up to the starting position. This is one of the most effective ways to build muscle strength and quality. If you’re just starting to build arm size, this is also the best method, but consistency is key to avoid injury and build endurance.
3. Dumbbells
The next step is a simple way to build muscle mass: 10 reps per arm, 3 sets per cycle. Start with a smaller weight, like 25 pounds, to target the biceps and forearm size.
4. Dumbbell Curls
Once you’ve effectively built strength in both arms, it’s time to focus on single-weight exercises. With single-arm curls, both arms are reconstructed to make your triceps work during the movement. Remember, don’t go too fast.
5. Single-Arm Dumbbell
Firmly place your left knee and left hand on a fixed bench, with your left hand supporting your body. Keep a low center of gravity, contract your latissimus dorsi and biceps, and slowly lift the dumbbell up to your torso. Then fully extend and slowly lower the dumbbell. You’ll feel the strength in your back, triceps, biceps, and forearms.
6. Triceps
Lie on a bench, grab the barbell, and lift it straight up. Slowly lower it to your chest. Your upper arms shouldn’t move forward or backward. Bend your elbows and slowly lower the bar toward your head. Stop when your forearms are parallel to the ground, but be mindful of safety around your forehead. This will work your forearms, triceps, and chest muscles.
7. Alternating Incline Exercise
Set the bench at a 60-degree incline and use a medium weight. Grip the dumbbell naturally with your palm, and slowly contract your right arm to your chest. As you lift the dumbbell, rotate your hand so your palm faces the ceiling. Keep your upper arm close to your body as you lift. This is the proper way to exercise your biceps.
