There are many training methods for arm muscles, and the training effect of arm training methods is good, but some people do not understand the training methods of arm muscles. So how to train arm muscles? There are still some people who know how to train them. So, what are some ways to train arm muscles? Let’s take a look at how to train your arms!

Rope pull-down

How to train arm muscles? When we do standing movements, we often spread our feet so that they are shoulder-width apart. The purpose is to maintain body balance and increase body stability. In the same way, because when doing rope triceps pull-downs, the body will involuntarily lean forward, so we should support the front and rear feet separately and bring the body's center of gravity closer to the force point, so that the stability of the movement can be improved accordingly. This action is to use our triceps to press down until our elbow joint is extended to a slight bend. Remember, it is a slight bend, and when we do this action with a crossbar, we usually do not exceed this range. You should remember that the route of this action is to move up and down until the elbow joint is slightly bent.

Dumbbell arm curls

Warm up and relax. Stand naturally with your feet shoulder-width apart, put your hands on your sides, lift your chest and relax. Jump up slightly, extend your feet to twice shoulder distance, and place your hands above your head. Sit on a bench with your feet apart, lean forward, grab a dumbbell with one arm, and place the other hand on your knee to stabilize your body. Curl the dumbbells toward your shoulders. After returning to the movement, bend your elbows slightly and do not swing your body during the movement.

Bend your knees slightly to avoid straightening and causing damage to the knee joints. Raise the dumbbell as close to your body as possible, so that the arc of action is as close to 180 degrees as possible. (This is one of the most effective arm muscle training methods)

Barbell Curl

Practitioners generally stand with their feet shoulder-width apart, straighten their chest, tighten their waist and abdomen, and hold their hands Clamp the barbell by both sides of your body and place it in front of your body. The barbell can be held with a wide grip (or a narrow grip). The practitioner concentrates the strength of the biceps of the arm to quickly lift the barbell to the position of the clavicle of the neck, then pauses slightly, and then uses the strength of the biceps of the arm to control the barbell and slowly returns it to the starting position. It is generally recommended that during the barbell curling process, the upward movement should be controlled for 1 second, pause for 1 second, and restore for 3 seconds.

Practitioners must raise their chest and tighten their waist and abdomen during the movements. Practitioners must clamp their hands on both sides of the body during the movement.