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Arm exercises
Arm muscles are a fundamental component of a physical fitness training plan. Both male athletes and enthusiastic women prioritize training their arms. You have the option to train your arms either at home or by utilizing the equipment in the gym. Strong arm muscles are undoubtedly a crucial aspect of a well-trained body.
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Exercises for the arms
Ready to get your arms in great shape? Within this overview, we present you with a diverse range of effective fitness exercises to strengthen and define your arm muscles. Whether you are a beginner or an advanced fitness enthusiast, you'll find the suitable exercises for you here!
Hammer curls with the triceps bar
If you have access to a triceps bar, the exercise Triceps Bar Locks in a hammer grip is a suitable option. With this neutral grip, you primarily strengthen your upper arms, especially the biceps and the brachialis.
Standing hammer curls with dumbbells
Among the most popular bicep exercises in the gym are the Hammer Locks with standing dumbbells. Here, you use the hammer grip to execute the movement effectively. This exercise is excellent for beginners looking to train their biceps and brachialis.
Hammer curls on the incline bench
The Hammer Locks on the inclined bench closely resemble the classic bicep locks on an inclined bench. The crucial difference lies in the neutral grip, while your back is supported by the inclined bench, ensuring an automatically straight posture. This fitness exercise particularly targets the biceps and the brachialis.
Classic biceps curls on the incline bench
The classic bicep locks on the inclined bench with dumbbells are a bicep exercise of moderate difficulty. The focus is on training the biceps and brachialis. The backward-inclined position on the incline bench intensifies the stress on the biceps.
Hammer curls on the device
Athletes can also perform Hammer Locks on the biceps machine. There is a special holder for this purpose, allowing a neutral grip. The fixed guidance of the biceps machine enables precise concentration on the execution of the movement. Due to reduced sources of error, this variation is suitable for beginners learning the movement pattern.
Classic curls on the biceps machine
For many fitness enthusiasts, traditional bicep curls on the biceps machine serve as the introductory exercise in bicep training. The execution is straightforward, and the machine provides clear guidelines for the range of motion. With traditional bicep curls on the biceps machine, you can specifically strengthen your upper arms.
Triceps presses on the triceps machine
The training method of triceps pushdowns on the triceps machine is particularly suitable for beginners in triceps training. There are various types of triceps machines available in fitness studios. Nevertheless, they all have in common that they guide you through the movement. After you have made the basic adjustments on the machine, you can fully concentrate on strengthening your triceps muscles.
Wrist rollers
The exercise wrist rolls is relatively less known in the forearm training area. However, wrist rolls offer significant advantages as you can make them yourself and use them for home workouts. The execution of the movement is simultaneously straightforward. While standing, you strengthen your forearm muscles with the wrist roll and a weight plate.