If you are looking for really useful tips to increase the mass and strength of your arms, this guide is for you: let’s see together, step by step, 10 useful exercises to increase the strength in the arms.
1. Traction in lifting on the rod
Performing traction will help you a lot to increase the strength in your arms: you will have to work on your biceps. Hold the fixed bar with your hands and measure them with the width of your shoulders: the palm of each hand must be facing you. With your arms raised until your chin exceeds your body, and then come back patiently to your initial position.
2. Stress on a narrow bench
Even the narrow bench presses can be very useful for training the biceps and triceps and, as a result, will allow you to greatly increase the strength of your arms. Use the weight you best endure, and make at least five sessions of twelve repetitions each.
3. Extensions with the handlebars
Even the extensions with the handlebars (3-4-5-7 kg) are very important to increase the strength in the biceps and in the arm in general: you have to perform the exercise in feet, lower the dumbbells behind the head pointing each elbow to the ceiling, then raise the elbows straightening the arms.
4. Flexions on the parallels
Training the triceps on the instrument of the parallels is important and very functional: starting from an initial position, you have to bring the torso forward and downward, flexing the arms but always bringing your elbows upward.
5. Curl with the barbell
Obviously, you cannot miss the barbell, a classic training tool used by bodybuilders and sportsmen all over the world: but be careful, muscle mass will increase in a flash, but you have to do the exercises correctly or the damage will be more than benefits!
6. Pressdown with rope handle
This is a really easy exercise for beginners, but it requires the appropriate pressdown gym machine with a rope grip: this exercise will increase the strength in the arms, going to train the triceps and shoulders, but also the abs!
7. Ground deflections
Even the very common push-ups on the ground are almost a must: in fact, they are simple to perform, they can be practiced anywhere and always give good results. Particular attention to the position of the back, which should not be arched upwards.
8. Triceps to the cables
Even the cables are an interesting and useful tool for increasing muscle mass in the arms, although you will find it, mainly only in gyms. In this instrument, mainly push-down and French-press are carried out, both very effective.
9. Exercises in the pool
Even the swimming pool can be very useful: it is no coincidence that swimmers often have muscular arms to scream; for this reason, you can also think about signing up for a swimming course. Your arms \ shoulders would gain a lot.
10. Stretching
Stretching – often very underrated – will also help you a lot in the effort to increase muscle mass in your arms. So, you should get into the habit of doing one or two sessions (from a few minutes each) stretching the arm muscles.
