< strong>How to train if you want strong arms?
I believe many people’s first reaction when hearing this question is curls. There are various dumbbell barbell curls in the gym! ! In order to build big arms, some people often spend a lot of time and use a lot of weight to do these training exercises.
Is this reasonable? Or will this really give you stronger arms?
Muscles never exist alone. Each action occurs as a result of many muscles working together. In the sports field, most of the movements produced by our human body in life are multi-joints and multiple muscle groups working together!
Excessive use of single-joint isolation movements to exercise muscles will reduce the coordination between muscles!
Although single-joint movements can benefit your specific muscle groups, they are not practical for sports performance and life functionality!
If you want thicker arms, great arm strength! Really don’t waste time on curls! Choosing some compound movements that involve all muscle groups may make you better!
The next thing I will introduce to you is what I think is the best biceps training exercise!
1. Pull-ups with an underhand grip!
The pull-up is often introduced to everyone as a trump card exercise for back training, but we should not forget that its contribution to the biceps is also outstanding!
Look at those gymnasts’ watermelon-sized biceps, all of which are attributed to pull-ups!
At the same time, pull-ups will also test your grip strength, forearm muscles, and core muscles. It is truly a golden move!
It is worth mentioning that using an underhand grip to perform pull-ups will maximize the activation of your biceps!
2. Reverse grip and row!
The reverse row is an underrated move! Using an underhand grip will recruit more biceps! Like pull-ups, it is a whole-body movement that requires strong core strength!
The action is very simple: use a barbell and a squat rack (or Smith machine)
First, adjust the height of the barbell to near the "buttocks". After confirming that the card slot is fixed, you can lie down under the barbell. Then, grab the barbell with your hands slightly wider than shoulder width (with your palms facing upwards), with your nipples directly under the barbell. Point your toes upward, heels on the ground, tighten your abdomen and buttocks, keep your shoulders, back, hips, and legs in a straight line as much as possible to keep your trunk stable.
Pull up with your elbow joint, bring your chest close to the barbell, pause for a second, and feel the contraction of the biceps on your back. Then lower it with control until your hands are straight.