Practical tips and arm strength exercises for rapid development.
You want to focus your next training cycle on the development of your arms. Do you feel that they have fallen behind your shoulders or the rest of your body? Here are some tips on the best bodybuilding exercises, the ones I do and that I advise most often to my members. You will see that it is not only the isolation exercises that work but also a large part of the compound movements.
BEST EXERCISES TO MUSCLE THE ARMS
Composite movements for the arms
Right bust dips
Rowing in supination
These movements can bring the general mass, the solid development of your muscle fibers. They work on both the arms and other muscles that move in, allowing you to take heavier loads and therefore exercise greater tension on the muscles. The DC tight grip for example will work at the same time the pecs, the front of the shoulders and very strongly the triceps. In the same way, chin-ups will work on your back and biceps at the same time.
Insulation: Arm Strength Training Exercises
Dumbbells (or bar) at the front
Neck triceps extension
Curl bar EZ
Curl dumbbells take hammer
The arm isolation exercises complete the workout by providing additional workout volume. They allow the exclusive work of the fibers of the arms and thus make it possible to tire precisely the fibers that one aims. On these exercises you can easily perform slightly longer series than usual (15-20 repetitions) by focusing on the proper execution of the movement. The goal is to work the muscle, not to lift the heaviest load possible.
EXERCISES FOR NON-RECOMMENDED ARMS?
A priori no exercise for the arms is dangerous or not advisable. But there is some that I never include in my training routines and that I tend to advise against. I think in particular the curl at the desk, especially simultaneous (the two arms that fire at the same time) which in my opinion put too much tension on the tendons, in addition to making a movement that is not natural. The curl straight bar is also often rough with the wrists, if you lack flexibility. The position of the hands on the bar emits a significant tension which in term can lead to mini injuries, which one would prefer to avoid. If you do not feel any genes on this exercise then you can definitely continue to perform it, it is very effective.
THE MUSCLES OF THE ARMS ARE FATIGUATED QUICKLY
That's why it's not necessary to spend hours on it! It should be noted that the bending of the elbows occurs on almost all exercises for the upper body, which means that even indirectly your arms work on each exercise you perform. They are therefore very used and pre-tired by your bodybuilding sessions. So when you spend extra specific exercises on them, you do not need to do too much.
When I see some people train their biceps and triceps that are tiny muscles and neglect the work of the back or legs, I am sorry for all this time lost. So to give them 2 to 3 exercises a week will be enough, concentrate on your progress on big movements like bench press, pull-ups and rowing!
WHEN TO TRAIN ARMS?
Strength training exercises for the arms can be done following the training of a large muscle group such as the pecs or the dorsal muscles. For example, you perform 3 pectoral movements before going on with two exercises for the triceps. If you perform a split routine with 5 to 6 days of training per week, you can also choose to assign them a complete workout, so you can include both compound movements such as recumbent grip and the isolation movements.