Building strong arms involves targeting multiple muscle groups that make up the arms, including the biceps, triceps, and forearms. Here are five effective Jefit exercises for developing strong arms.
5 Effective Arm Exercises
- Barbell Bicep Curl: This classic exercise targets the biceps, which are essential for arm strength and aesthetics. Hold a barbell with an underhand grip, keep your elbows close to your body, and curl the barbell up towards your shoulders. Lower it back down under control.
- Tricep Dips: Tricep dips primarily target the triceps, which make up a significant portion of the upper arm muscles. You can perform this exercise using parallel bars or a bench. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up.
- Dumbbell Hammer Curl: Hammer curls work not only the biceps but also the brachialis, which lies underneath the biceps. Hold a dumbbell in each hand with a neutral grip (palms facing each other), and curl the weights up toward your shoulders while keeping your elbows close to your body.
- Tricep Rope Pushdown: This exercise isolates the triceps and is excellent for building strength and definition. Attach a rope handle to a high pulley on a cable machine, grip the rope with both hands, and push it down until your arms are fully extended. Control the movement as you return to the starting position.
- Barbell Skull Crushers: Skull crushers target the triceps effectively. Lie on a flat bench with a barbell extended over your chest. Lower the barbell toward your forehead by bending your elbows while keeping your upper arms stationary. Extend your arms to lift the barbell back to the starting position.
Final Thoughts
Incorporating these Jefit exercises into your routine while progressively overloading with heavier weights as you get stronger will help you build strong, powerful and well-defined arms. Remember to maintain proper form and incorporate a balanced training program for optimal results.
Stay Strong Together
The app comes equipped with a customizable fitness planner and training log. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Jefit was named best strength training app for for 2024, by PC Magazine, Forbes, and Garage Gym Reviews.
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