A very important part of your body that requires training in order to gain muscles is the arm. Arm muscle building is a critical part of any workout. Toned, fit, sculpted and chiseled arms are the key to getting a toned and strong body as well. This is because arm strength is required for demanding workouts as well as everyday life. Whether you are a professional athlete or a fitness enthusiast, stronger arms will boost your chances of superior performance and workout.
Strong muscular arms are also aesthetically pleasing and improve the total body strength. You need to do certain exercises such as chin ups, triceps pushdowns, dumbbell curls, hammer curls, lying triceps press in order to build the muscle in your arms.
6 Exercises For Building Arm Muscles
Chin ups are good for working out the biceps, rhomboids and abdomens. You require a pull up bar for this exercise. Using both your hands in a wide grip, hold the ends of the pull up bar. Now slowly lift yourself up so that your chin reaches the pull up bar and it is at level with it.
Maintain this position for about 3 seconds and then lower yourself. Do about 6 to 8 repetitions of this exercise in 2 or 3 sets to start with and gradually work your way up to higher denominations.
The triceps pushdown works the muscles of the biceps in your arms. You need to hold the horizontal cable with an overhand grip. With elbows at your side and one leg away from the floor, bring the bar to the position just above your thighs. Do about 8 to 12 repetitions in 2 sets each of this exercise for maximum benefit.
Dumbbell curl works out the muscles in the biceps and triceps. Hold the dumbbells in each of your hands and your arms extended with your palms pointing inward.Curl the dumbbells to your chest and hold them in this position for about 3 seconds. Now release yourself from this position to the original starting position.
Lying Triceps Press
You need to lie down in order to the lying triceps press. You need to hold the straight bar upwards with your arms holding it extended forward. Touch the straight bar to your forehead. Using the strength of your arms, bring the bar back to the original starting position. Do this exercise for about 12 to 15 repetitions in 2 to 3 sets.
Holding the barbell across your chest as you lie supine on the floor, you need to lower it till it is parallel to your chest. Hold this position for about 3 seconds and then release yourself from this position. You can complete 12 to 15 repetitions of this exercise for maximum benefits.
In order to do hammer curls, place a dumbbell in each of your hands. Then, raise the dumbbell to the shoulder level such that the biceps are completely contracted. Now hold this position for about 3 seconds.
Then lower the dumbbells such that they touch your hips. Repeat this exercise for about 12 to 15 in sets of 2 to 3. The hammer curl is a great exercise for building the muscles of the arms.