How to Strengthen the Arm Muscles

Arm contains four major muscle groups ,the biceps, triceps, brachioradialis and brachialis Brachial muscle brachial facility covers covers the forearm ,Located biceps at the forefront of  your upper arm, and allows you to lift and curl your arm as well as protonate wrist.

Triceps muscle runs along the back of the upper hand, and is responsible for straightening your arm and twisting your wrist.Strengthen these muscles through exercises daily encourage the fine control required by this extensor and flexor muscles for movement and reduces your ability injury.

Dumbbell Curls

Step 1 : Strengthen your upper arm before performing dumbbell curls. This exercise biceps muscles your goals and act synergistically with brachial muscle brachial Special to accomplish this movement.

Step 2 : Stand upright with your legs at shoulder width

Step 3 : Holding a dumbbell in each hand with your palms facing inward, your arms fully extended, and your elbows at your sides.

Step 4 : Raise your right arm and rotate the forearm until it is vertical and facing the palm of your hand shoulder.

Step 5 : Cut your right arm to the starting point. Repeat this exercise on the opposite arm.

Step 6 : The performance of a single set of 20 repetitions on each weapon, once daily.

Triceps Pulldown

Step 1 : Enhance your triceps muscles as you engage in this process the vehicle.

Step 2 : Stand up straight in front of the drop-down device with a wide bar attached to a pulley. Stand with your feet at shoulder width, bend your knees slightly.

Step 3 : Grab bar with both hands, with your palms facing inward. Put your hands 4 to 6 inches apart.

Step 4 : Extend your elbows and pull large bar slowly towards your lower body. At the height of this drop-down, press for three seconds.

Step 5 : Slowly raise the controlled movement to the starting point.

Step 6 : The performance of a single set of 20 repetitions once daily to strengthen the muscles of your arm.

Overhead Triceps Extension

Step 1 : Enhance your triceps muscle and strengthening of extension and flexion in the elbow joint by engaging in this process of the vehicle.

Step 2 : Sit upright in a chair and grab a dumbbell in both hands.

Step 3 : Transfer dumbbell directly over your head with both arms next to your ears.

Step 4 : Dumbbells slowly cut behind your head so bent elbows to a 90-degree angle. Hold this position for five seconds.

Step 5 : Your triceps muscles contract and expand your elbows to make a comeback dumbbells over your head.

Step 6 : The performance of a single set of 20 repetitions once daily.

Barbell Wrist Curl

Setep 1 : Perform this exercise for promote triaticulate and wrist flexor muscles bilateral joint . these muscles are muscles are located in your inner foream, and be responsible for the abduction, Flexion and rounding of the wrist  in addition, these muscles 2 flexion and facilitate convergence Sit upirght on the seat and grap the iron likely with both , and ensure that your plams facing up .

Step 4 : Iron is likely to roll out of the plams of your hands down to your fingers . lifting iron backup copy By flixing or curling your wrist towards your chest. Ensure that the forearm remains on your Thinghs as you can perform this wrist curl.

Step 5 : Extend your wrist back and roll back iron iron down to the fingers. The perfomance of a single set of 20 repetitons, once daily.

As you continue your exercise program and strengthen your arm muscles, and a gradual increase In the weight on your dumbblls and iron . stop the practice if you notice the amount of unusual or Extreme pain.

Do not lock your elbow while performing upper triceps extension .