The 7 Best Arm Exercises Ever

muscle building

If one were to make a survey of which muscle groups the average strength athlete trains with a particular preference, arms would almost certainly occupy a leading position in the resulting ranking. This assumption is not too far-fetched and quite understandable, because already the action films of the early 1980s brought us muscular arms as a beauty ideal. So far, most amateur athletes agree, but one asks for the ultimate exercise, the growth of biceps and triceps best to fire, divide the spirits. The cause is among other things the fact that some exercises do not promise the same success with different persons because of different anatomical characteristics. Since there is obviously no undisputed number one among the arm exercises, we have put together in this article a portfolio of the 7 best arm exercises that must not be missing on your training plan.

Exercise 1 - Biceps curls on the incline bench

Biceps on the incline bench

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As you may have guessed, this exercise is performed on an incline that ideally should be at an angle of 30 to a maximum of 45 degrees, as both smaller and larger angles prevent optimal utilization of the biceps. Curling on the incline allows your arm to naturally flex and stretch without having relatively unnatural angles in which, in particular, the load on the long biceps head drops too much, preventing optimal growth stimuli from being set. In addition, the stable seating position ensures that the counterfeiting is avoided by the use of momentum and counter-swing.

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Exercise 2 - The classic barbell curl

Barbell curls

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Standing barbell curls are largely part of the basic exercises and are as necessary for building massive arms as squats for the back or bench press for the chest muscles. The flip side of the coin, however, is that most exercisers are well below their ability to perform this exercise because they do not pay attention to clean execution. Driven by the seemingly pejorative looks of other athletes, exercisers typically load up too much weight on the pole and use swing to pull anything out of their legs. To avoid this and to fully exploit the potential of this truly highly effective exercise, you should focus on technology first and foremost. In addition, you can increase the number of muscle fibers recruited and thus the effectiveness of holding the weight for one second at the point of maximum contraction again.

Exercise 3 - Concentration curls while sitting

Concentration curls sitting

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The aim of performing this one-arm isolation exercise is to feel the biceps intensively and use as much of the muscle fibers as possible to work through conscious contraction control. However, this only works if you actually concentrate on each single movement phase and execute it slowly. In the optimal case, a single repetition should last between 4 and 6 seconds. You can achieve more intensity as well as with the barbell curls by the short-term stopping of the dumbbell, which can happen anyway in any movement phase.

Exercise 4 - Diamond Pushups

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Strictly speaking, diamond pushups are not only great for strengthening the arms, they also crystallize as an exercise for the entire body, as the abdominal muscles and chest are trained alongside the triceps and shoulder. In principle, the Diamond Pushups work like classic pushups, except that your hands are right next to each other and you use thumbs and forefingers to form a triangle that resembles a diamond. This changed load angle, in comparison to the traditional pushup, causes the load to shift from the chest to the triceps. Not least because of this and the demonstrated exercise dynamics, Diamond Pushups are the most effective arm exercise in terms of muscle activation, according to a study by the American Council of Exercise (ACE).

Exercise 5 - Dips

dips

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The big advantage of dips is that you do not need anything else to do anything except for two parallel rods. So if you do not work out in the gym, where special dip bars are available, the exercise can be easily done using two chairs or a bench. In addition, in the context of carrying out this self-weight exercise, you have the option of concentrating the training focus by shifting your body weight either to the triceps or to include the chest more intensively.

Exercise 6 - Skull Crushers

Skull crusher

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As long as you do not overdo it with the training weight used, Skull Crushers are an excellent exercise for the triceps, as the power delivery is very well controlled during both the eccentric and concentric motion phases. In addition, you have the ability to individually regulate the grip width, the handle angle and the draw resistance by choosing a variety of exercise equipment (straight rod, SZ rod, cable), so you can optimally exploit your muscles. However, for best results, it is advisable to place the upper arms at a 45-degree angle to the floor and not push the elbow joints at the apex of the movement. By the way, the Skull Crushers are especially challenging when you run them on a Negative Bank.

Exercise 7 - Mental Strength

Well, mental strength is not only of great importance to the development of the arms, but plays a major role in building muscle per se. In arm training, however, it plays a prominent role, as many exercisers, in particular training of biceps and triceps by external influences from the concept and bring a sentence, for example, ended earlier than necessary. So that you do not self-sabotage your successes with such behavior, you should make a fixed repetition number for each sentence that you want to achieve with all your might but still clean technique. Even in the long term goals should determine your way, because nothing is more motivating than to be able to tick off partial goals on the way to the 45th upper arm.

"" Exercise videos athlete GEROME LÜDTKE   ""