Ever wonder why so many men hit the gym with the aim ofsculpting sleeve-busting arms?
Fortunately,ETNThas your back.
Building stronger, more defined arms has its perks.Toned armscan enhance physical appearance while boosting overall strength and fitness.
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Muscular arms can also enhance physical performance in other exercises and daily activities.
Chin-ups
Get ready to blast those biceps.
“Lift your chin over the bar while driving your elbows toward your sides.
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you’re free to let go of the bar after each rep if needed.”
Aim for four sets of eight to 10 reps or as many as possible to start.
Rest for 45 to 60 seconds between sets.
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Then, press your hands through the bench until your arms are straight again.
Add a dumbbell or weight plate to your lap for added resistance to make the given reps challenging."
Complete four sets of 12 to 15 reps or as many reps as possible.
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Rest for 45 to 60 seconds between sets.
Lower the bar down in a controlled manner until your arms are straight.
Do not use momentum to live the bar."
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Perform four sets of 10 to 12 reps with one minute of rest between sets.
“Lie on a bench, and hold a weighted bar with your arms straight above you.
Keep your elbows fixed, and bend your forearms toward your face.
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Your elbows should stay directly above your shoulders throughout the movement,” explains Mentus.
Do four sets of 10 to 12 reps, resting for one minute between each set.
Curl both dumbbells up to your shoulders, and lower them back down."
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Aim for four sets of 12 to 15 reps with one minute of rest between sets.
“Keep your elbows pinned at your sides, and extend your arms fully while squeezing your triceps.
Control the weight on the way back up.”
Perform four sets of 10 to 12 reps with one minute of rest.
