Build strong arms fast: 5 effective exercises for men
Exercises to help pump up men's arms (photo: Freepik)
Regular proper exercises during training will help men build arm muscles. Discipline, balanced nutrition, and adequate rest are key to achieving goals, according the Eat This, Not That! website.
Barbell Curl
Stand straight with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up). Keep your elbows close to your torso and curl the barbell, contracting your biceps.
Perform four sets of 10-12 repetitions.
Barbell Curl (photo: eatthis.com)
Hammer Curl
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keep your elbows close to your torso and curl the dumbbells, keeping your palms facing each other.
Lift the dumbbells until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.
Perform four sets of 10-12 repetitions.
Hummer Curl (photo: eatthis.com)
Dumbbell Curl
Stand and hold a dumbbell in each hand, with palms facing forward. Curl the dumbbells, contracting your biceps. Lower the dumbbells back to the starting position.
Perform three sets of 12-15 repetitions.
Dumbbell Curl (photo: eatthis.com)
Tricep Kickback
Bend at the waist, holding a dumbbell in each hand, with palms facing each other. Extend your arms back, contracting your triceps, and return to the starting position.
Perform three sets of 12-15 repetitions.
Tricep Kickback (photo: eatthis.com)
Bench Press
Lie on a flat bench, holding a barbell with a firm grip (hands about shoulder-width apart). Lower the barbell to your chest, keeping your elbows close to your body.
Perform four sets of 8-10 repetitions.
Bench Press (photo: eatthis.com)
