4 thick arms

[4 movements of thick arms]

The strength of men is most likely to be exposed to their arms, including the biceps and forearm muscles in the upper arm. In summer, the first thing they see is the arms, so thick arms are really important to men. It is not only a symbol of strength, but also makes the whole person feel safe. Most of the exercise methods for biceps and forearm are "single joint" movements, mainly local exercises. The most commonly used methods for exercise biceps are "dumbbell sitting and standing curls" and "arm support curls", while the methods for exercising forearms are mainly "backhand curls" and "wrist bending". The following four exercises are introduced to make your arms and forearms thicker.

1. Sit and stand curls

Muscles: Biceps

-Sit on a bench, sit on a bench with your feet slightly wider than your shoulders.

— Hold the dumbbell in your right hand, with your palm facing upwards, and your right elbow close to the inner side of your thigh.

— Press the left hand on the left thigh to support the upper body and maintain balance.

— Raise the dumbbell slowly, with your elbows pressed against your thighs.

— After completing the right hand movement, perform the same method on the left.

2. Arm support curl

Muscles: Biceps

— Hold the snake barbell with both hands, with palms facing upwards, and lean your arms against the arm support.

— Raise the barbell towards your shoulders.

—Slowly lower your arm back to its original position.

—When lowering the barbell, you must fix the upper arm on the arm bracket.

3. Backhand curl

Muscles: Forearm

— Hold the snake barbell with both hands at a wide distance from the shoulders, with the palms facing down.

— Raise the barbell slowly towards your shoulders, keeping it parallel to the ground.

—Slowly lower your arm back to its original position.

—Put your concentration on the forearm muscles during curling.

4. Wrist flexion

Muscles: Wrist flexor muscle groups

—Put your right forearm on the chair.

— Hold the dumbbell in your right hand, with the palm facing upwards.

— Slowly bend your wrist toward your forearm.

— Slowly put the dumbbell back to its original position and gently roll the dumbbell onto your fingers.

—Fix the forearm on the chair.

— After completing the right hand movement, perform the left in the same way.