Dan-Bailey

7 Exercises to Build Strong and Muscular Arms

Strong arms are helpful for stabilising lifts, gymnastic movements, presses, pull ups, throws, carries and the vast majority of other movements. These exercises will also help you to pack on size, strength and muscle. 

As a rough rule, arms are split in 2/3 triceps and 1/3 biceps. Both need to be trained to achieve balanced and strong arms that are effective for performance. Check these 7 exercises out:

OVERHEAD CABLE CURL

Two arm overhead cable curls are an excellent isolation exercise for adding definition to your biceps. Cables have the advantage of providing constant tension during the movement and they provide resistance to help build strength in the upper arms. This exercise targets the biceps brachii (2 heads of the biceps), brachialis (middle of the arm in between the biceps and triceps) and the brachioradialis muscles (forearms).

This is a great exercise to get a full stretch in the biceps on the “negative” which is the eccentric portion of the movement when the muscle elongates or lengthens.

Fix up one cable station on either side of your shoulders, at a height slightly higher than your shoulders.Attach a stirrup type handle to each pulley.
Select a weight that is comfortable to you, and make sure you attach the same weight on both sides of the machine.
With your feet at a distance of shoulder’s width apart, stand between the two machines.
Stretch your arms to their respective sides and gab the handles with an underhand grip of your hands.
Keep your arms and shoulders in a straight line.
Curl your arms towards your shoulders by flexing your biceps. Exhale as you do so.
Curl until your forearms touch your biceps. Hold there for a count of one.

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By Simon