When it comes to muscle exercises for the upper body, arm muscles are certainly an essential part. Especially in summer when you wear short sleeves, arm muscles are directly observable. Thick arms can greatly increase your personal charm and also make your body more perfect and your whole upper body look very strong.

Training the arm muscles is not just about repetition, but also about technique and good training form. You need to find out what works best for your body in order to achieve the most visible results in the shortest possible time.

Supine barbell arm curls

Start by lying on your back on the trainer with no space between your back and the trainer. Hold the barbell bar with both hands, keeping them shoulder-width apart, and slowly raise your arms upwards until they are perpendicular to the floor. When choosing the weight of the barbell, be careful not to choose too much weight, an appropriate increase of 1 to 2 kg within the weight range you can handle is perfectly adequate.

Slowly lower the height of the barbell until you get maximum flexion at the elbow. At this point, the barbell bar should be kept in a position behind the head, or appropriately below it. Stay at the lowest point for a few seconds so that the triceps get fully contracted and the arm muscles fire up to lift the barbell again in an arcing trajectory, without swinging or borrowing during this process.

Hammer curl

Stand upright with your chest up, legs apart at shoulder width, hold a dumbbell in each hand and slowly lift upwards, making sure your arms are fully extended at your sides during the lift, stopping for a few seconds at the highest point of the movement to ensure that your biceps are fully contracted and squeezed, concentrating on feeling the force of the muscles, which helps to generate additional stress within the muscles and increases the duration of muscle This helps to generate additional stress within the muscles, increasing the duration of tension and contributing to muscle growth and development. The dumbbells are then lowered centrifugally and slowly into the starting position, thus completing the set.

Narrow Bench Press

This movement is familiar to all of us, but it is important to ensure that the movement is done in a standard way. Start by lying on your back on a bench, grab the barbell with both hands and slowly lift it upwards, keeping your hands slightly narrower than shoulder distance. Using your arm muscles, raise the barbell to the highest point and hold it there for a few seconds. Inhale and lower the barbell slowly to the chest position, keeping the elbows close to the body, without staying too long, then repeat the same movement.

Reverse grip triple head press

Place a straight bar on the rope, hold the handle of the bar with both hands and slowly pull down until your arms are fully extended. Slowly tuck in your elbows, making sure that your palms are facing upwards at all times, so that the bar slowly rises to a position level with your chest, then return to the starting position after a few seconds and repeat the same movement.

For those with some fitness experience, it is important to try as much weight as possible to increase the explosive power of the muscles and make them feel more pumped, helping you to build strong biceps and triceps. Try not to rest while performing the workout and the number of movements can be adjusted to suit you, but make sure that the movements are standard and accurate.