When someone has bigger arms, they feel more confident, giving them a sense of strength. From picking up a heavyweight in the gym or at the storeroom, it takes a lot of upper body effort. To build your arms, you need to work hard as there are two essential muscles in the upper arm: biceps and triceps. Their functioning is not the same; thus, they need different types of exercises.
If you want to grow your arms, these are the things you have to do.
Before doing any exercise, you should always warm-up for at least 10-15 mins by jogging, stretching, jumping. This will give a head start to your body, and the muscles will loosen up.
Chin Ups
For this exercise, you need to have a sturdy chin-up bar. The first thing you need to do is raise your arms upwards towards the bar and hold it with both hands. The bar should be a little higher so that you may need to stretch or jump up to reach it. Once you have got a hold of the bar, pull yourself upwards and exhale. Do not stop pulling yourself until your chin reaches the bar, wait for some time and then slowly lower your body back to its starting point, and then repeat it.
Barbell Bicep Curls
The first rule for doing this exercise is to keep your back straight, and you shouldn’t move any other part of your body other than your arms. Do not start off with picking up a heavyweight; do it with a lighter one.
To do this exercise, you need to stand with your feet apart. Pick up the barbell and lift it up, exhaling alongside. Keep your chest up with your back straight, and only use your arms to lift it. Stay in that position for some time and then lower the barbell down to its starting point. Repeat this procedure at least 15 times.
Tricep Dips
With a dip bar, you should stand between the railings and hold each side of the rail with your hands. Pull yourself up and bend your knees, do not let the feet touch the ground. Bend your elbows and go down, then straighten your elbows and push yourself up. It is just like a pushup but with a dip bar.
Tricep Kickback
During this exercise, you will be using dumbbells. Hold each one in your hands with your palms facing downwards. Bend your upper body in a way that it is parallel to the ground ( with knees bent a little bit). Your arms should be straight and close to the body. Bend your elbows in a way that the dumbbells are alongside your chest. Straighten the elbows again, do this procedure by exhaling every time you lift up your arms.
Planks
It is the most basic exercise with advantages for your whole body. Lie down with your stomach on the floor; lift yourself by raising your hands and your feet. Your hands should be placed under your shoulders. Keep your body straight and do not bend your knees; your neck should be facing downwards. Stay in that posture for at least 10 seconds first and then gradually increase the timings. Various other planks can be done, for instance:
- Knee plank
- Standard plank
- Forearm plank
- Medicine ball plank
