Exercises To Have Strong And Muscular Arms

To have strong and muscular arms you cannot leave out these recommendations. Do you know enough about arm muscles?
Exercises for strong, muscular arms

The arms form the most prominent muscle group in the everyday life of all of us. There is nothing that stands out more than muscular arms filling the sleeves of a shirt. In this article we will see the best exercises to have strong and toned arms.

So, if you want to know which are the best exercises for having strong and muscular arms , take note!

Arm composition

The biceps are muscles that engage in any type of elbow pull and bend. When this bending occurs, five muscles act:

  • Coracobrachialis:  It has 23% slow fibers and 77% fast fibers. Its main actions are to achieve sagittal and horizontal flexion of the shoulder.
  • Long Supinator:  Mainly formed by slow fibers, it allows the arm to be bent during elbow flexion.
  • Anterior Brachialis:  Composed in equal parts of slow fibers and fast fibers. It allows you to bend the forearm over the arm during pronation.
  • Brachial biceps (long head and short head):  These two muscles possess 40% slow fibers and 60% fast fibers. The main actions are to bend the forearm over the arm, especially during supination, and to contribute to the aforementioned movement of the forearm.

Triceps – a key muscle group

The triceps form 70% of the volume of the arm. Therefore, on an aesthetic level it is important to understand the functioning of this muscle group to train it correctly with the best exercises to have strong arms.

Unlike the biceps, which allow elbow flexion, the triceps are the main extensors of the elbow. Made up of 50% fast fibers and 50% slow fibers, this muscle is made up of three heads:

  • Lateral:  Acts to extend the forearm over the upper arm.
  • Medium:  allows you to end the aforementioned action.
  • Long:  allows the preceding action and sagittal extension of the shoulder, as well as posterior adduction in an anatomical position.
Exercises for strong, muscular arms

Exercises for strong, muscular arms

To train the biceps you can consider any traction exercise. Even those related to the single muscle group are fine, such as specific exercises for the biceps.

  • Synergistic Exercises:  A free pull-up exercise using body weight activates at least 43% of the total biceps. This activation increases along with the weight of the exercise. In fact, it can reach 107% – taking the straight bar curl as a reference – if you load 40 kilos of weight. The main advantage of multi-joint biceps exercises over direct training is that they activate the central nervous system more and involve the muscles more.
  • Specific exercises:  To perform these exercises correctly, you must try to keep the shoulder blades in anatomical position and avoid hyperkyphotic postures. To avoid them, you can try to contract the buttocks.

Features of training the triceps and biceps

Triceps training is based on weights with bars, the advantage of which is to allow you to handle greater loads than dumbbells. Despite this, training with dumbbells is not advised against given the greater variety they provide. In addition, it is also advisable to use your own body weight.

The choice of exercises to have strong and muscular arms involves all three parts that make up the triceps. Here, then, are three exercises for each head:

  • French press with bar and supine grip.
  • High Pulley Triceps Extension.
  • Overhead dumbbell triceps extension.
Triceps workout

On the other hand, to develop the biceps in size, it is necessary to push on the different parts that compose them. In this case, it is always recommended to perform the following movements with their variations: straight bar curl, incline bench curl and hammer grip curl.

As you will see, arm training is a matter to plan according to your goals. Consult with the trainer and work out an exercise plan for strong, muscular arms. Only in this way will you reach your goals.

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