Arm muscles are a very conspicuous muscle in our upper body. This muscle allows others to see your strength at a glance. So many people exercise their arm muscles when they first start exercising. The gym is the best way to build muscles. So what do you think about training arm muscles in the gym? Let’s go take a look below!

Preacher Bench Curl

Target group biceps brachii, main training Muscle front. First of all, we choose the appropriate weight, put the upper arms close to the preacher's bench, press the shoulder joints down, inhale slowly and lower it until the elbow is slightly bent but not completely straight. The purpose is to protect the biceps from being strained. Exhale two hairs Use force to drive the dumbbell upwards, pull it to the top, pause for two seconds, and slowly lower it. Repeat 8-12 times.

Incline plank bent over curl

The target muscle group is the biceps brachii, which can maintain body stability better than other curls. First, adjust the flat plate to about 60 degrees, hold the curved bar in your hand, keep the upper arm vertical to the ground, keep the upper arm still, lift the forearm up to close to the forehead, and then slowly lower it. Note that the upper arm is always perpendicular to the ground, not facing backward or forward. Repeat 8-12 times.

Dumbbell extensions behind the neck with both hands

The target muscle group is the triceps brachii. Choose a suitable weight and then lift it up. Keep your shoulders down and your chest straight. Keep your upper arms close to your ears. Make sure your upper arms are vertical to the ground. Inhale and prepare to exhale. Push the dumbbell up with three hairs. Don't lock your elbow joints after reaching the top. The song is restored. Repeat 8-12 times.

Cable dips

Target muscle group: triceps brachii. Stand with your feet shoulder-width apart on the ground. Lean your body slightly forward and your arms are perpendicular to the ground. Press your forearms down. When your arms are upright, turn your arms outwards to fully stimulate the triceps brachii. Be careful not to swing your arms. Repeat 8-12 times.