Sculpting strong, muscular arms is not just about aesthetics.
(Although that’s a solid bonus!)
Think about how much yourarm strengthmatters in daily life.
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Keep reading to learn all about them.
And next, don’t miss7 Exercise Habits That Are Destroying Your Arms After 50.
Your palms will face your body as you assume a supinated grip on the pull-up bar.
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Your shoulders should be lined up with your hands, and your back and legs should be straight.
Bend both elbows to descend toward the floor.
Press your body back up by straightening both elbows.
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Band Bicep Curls:This exercise is a stellar way to boost the strength of your upper arms.
All you need is a resistance band!
You’ll begin by placing both feetin the middle of a resistance band.
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Your stance should be shoulder-width.
The ends of the band should be in both hands.
Then, bend both elbows as you curl and pull the band upward.
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Using control, lower both arms back down.
Be sure to keep the ends of the bands in your hands as you lower them to avoid injury.
Complete five sets of 35 to 50 reps.
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Band Tricep Pushdowns:You’ll begin this exercise by planting your feet on the floor shoulder-width distance apart.
Hinge your hips just a bit.
Breathe in, and activate your core.
Maintain a straight back during the pushdown motion.
Next, breathe out, and use control as you bring the band back up to the starting position.
Complete five sets of 35 to 50 reps. Yeung instructs you to complete four sets of 12 reps of EZ bar curls for this workout.
Rope Tricep Pushdowns:To set up, attach a rope to a cable.
ensure you’re standing a couple of feet away from the rope and cable.
Take hold of the ends of the rope.
Then, exhale as you push the rope down toward your thighs.
Using control, inhale as you bring your arms back up to the starting position.
Hold the weights by the sides of your body as you walk while maintaining good posture for 30 yards.
Complete three sets.6254a4d1642c605c54bf1cab17d50f1e
Waiter’s Walk:Next up is thewaiter’s walk.
Press your elbow out around 45 degrees.
Keep your spine tall as you walk for 30 yards.
Bear Crawls:This bodyweight exercise will put your shoulders, abs, and quads to work.
According toClassPass, you’ll begin on all fours.
Bring both knees up about one inch off the floor so they form a 90-degree angle.
Keep alternating for 30 yards.
Workout #5
Plate Curls:Plate curls target your biceps,Hevy Appexplains.
You’ll begin this exercise by holding the sides of a weight plate at your hips.
The bottom of the plate should be touching your thighs.
Activate your abs, and inhale.
Then, bend both elbows to get to “curl” the weight plate.
Both wrists should be just above your elbows as you remain in this position for a second.
Bring the plate back down in a controlled, gradual motion as you breathe out.
Completely straighten your arms, then perform another rep.
Your palms should be in toward your body.
Bend both elbows just a bit, and activate your abs.
Then, initiate the curling motion by bending at the elbow.
Curl the weights upward so that your lower arms make contact with your upper arms.
Then, slowly lower the dumbbells back down to the position you started in.
Bend both elbows to descend toward the floor.
Then, press your body back up to the starting position.
Complete four sets of 10 reps.
