Arm muscles that are formed and look toned beautify your appearance and make your body’s performance much better. So, how do you build arm muscles with exercise? Check out the complete method below.
In addition to a flat stomach, some people also want to have strong arms and look toned.
To get the ideal body shape, you need to do one of the essential things to exercise your arm muscles.
Arm muscle training is a sport that is beneficial for increasing muscle mass and strength while maintaining bone density around the arms and shoulders.
9 Easy arm exercises
Before starting the exercise, you need to prepare two dumbbells that weigh according to your ability.
Here are some arm muscle strengthening exercises that you can do.
1. Push-ups
Push-ups are a movement that helps build muscle. Here’s how to make this move correctly.
Lie face down on the floor or mat.
Position your hands as support slightly wider than your shoulders, then stretch your legs straight behind you.
Keep your body in a straight line by tightening your abdominal muscles.
Bend your elbows and lower your body slowly while inhaling.
Push the body with the hands back to the starting position while exhaling.
Repeat the movement ten times in two repetitions.
2. Bear crawls
Like push-ups, this way to build arm muscles doesn’t require any tools. Here’s the right way to do it.
Position your body like a push-up, but spread your feet hip-width apart and bend your knees to form a 90-degree angle.
Crawl forward by moving your right hand and left foot together, then do the same movement on the other side alternately.
Keep your head, back, and hips low in a straight position.
Perform up to 10 steps forward in two repetitions.
3. Plank press
To feel the maximum benefits of muscle strength training, you can combine plank exercises with other dumbbells like the following.
Place dumbbells on the mat close to your hands.
Do a push-up position with your arms shoulder-width apart and your hands straight down, then spread your legs slightly wider than your shoulders.
Keep your hips elevated, grab a dumbbell and raise your right hand forward.
Swing your right hand back and forth at shoulder level, then do the same movement with your left hand.
Do it up to 10 times in two repetitions.
4. Biceps curls
As the name implies, this exercise movement aims to build the biceps muscle in your arm. Here’s how to do it.
Stand with feet hip-width apart and hold a dumbbell in each hand, ensuring that your upper arms and shoulders are relaxed.
Slowly bend your elbows and lift the dumbbells to your shoulders.
Make sure your forearms and elbows stay next to your ribs.
Exhale as you lift the weight and inhale as you lower back to the starting position.
Repeat this movement 20 times in two repetitions.
5. Monkey arms
The movement to form the arm muscles, also known as the lateral raise, you can do with the following steps.
Stand with feet hip-width apart and hold a dumbbell in each hand.
Slowly lift both dumbbells along the sides of your ribs to your armpits.
Make sure you stop when your arms are straight together until they are at shoulder level.
After holding a few seconds, lower the dumbbells and return to the starting position.
Repeat this movement 20 times in two repetitions.
6. Pom-pom circles
Still, in the same position, you can do variations of arm muscle exercises as follows.
Stand with feet hip-width apart and hold a dumbbell in each hand.
Straighten your arms down and slowly move your arms over your head.
As you move up, rotate your arms in five small circles until your arms are up and in a V shape.
Hold this position for a few seconds, then lower your arms to the starting position and make a circular motion in the opposite direction.
Do it 10 times in two repetitions.
7. Shoulder press
To make it look more muscular, you can also do a shoulder press movement to display the arm muscles as below.
Stand with feet hip-width apart and hold a dumbbell in each hand.
Do the starting position by bringing both arms parallel to the shoulders, then bend the elbows up to form a 90-degree angle.
Slowly push both dumbbells up until your arms are straight.
Hold for a few seconds and return to the starting position.
Do this Movement 20 times two consecutive times.
8. Triceps extension
You’ll also need to do strength training on your triceps to build your arms. Here are the steps.
Stand with feet hip-width apart and hold dumbbells with both hands.
Lift the dumbbells and place them vertically directly above your head while keeping your back straight.
Slowly bend your elbows to lower the dumbbells behind your head, making sure your forearms and elbows don’t move.
Then stretch your arms back straight up in the starting position.
Do this movement 20 times two consecutive times.
9. Triceps oblique push ups
Here’s a guide to doing oblique-twist triceps push-ups to help shape and enlarge your arm muscles.
Lie on the floor or mat to the right.
Hug your left ribs with your right hand and place your left hand on the floor in front of your right shoulder.
Bend your right leg back and lift your left leg to hip level.
Thanks to the left hand lifting the torso off the floor until the left arm is almost completely raised. Simultaneously, raise the left leg as possible.
Then repeat the same steps on the other side.
Do as much as 20 times with double.
Arm strength training tips
In addition to the above exercises, the key to success in building arm muscles also comes from a combination of cardio exercise and a healthy diet.
The World Health Organization (WHO) advises adults to do 150–300 minutes of cardio exercise, such as jogging or running, per week.
In addition, it is also recommended to do strength training at least twice per week, including arm exercises as above.
Before doing the exercise, you should start by warming up for about five.
It would help if you did this to reduce the risk of injury while exercising. Next, end with a cool-down to observe and observe the heartbeat.
In addition to regular exercise, you also need to pay attention to a healthy diet consisting of the intake of important nutrients, including protein, carbohydrates, and fat.
These three nutrients will provide more energy to the body while repairing and building muscle tissue that is damaged after exercise.
