Many people think that having slender arms without fat means good arms. In fact, this is just a common requirement. In terms of fitness, good-looking arms should have lines. This is proof that you have trained your arm muscles. Now we will start to introduce some exercises to develop the lines of arm muscles. Let’s take a look together!
1. Overhand curls
Overhand curls are generally more suitable for barbells than for barbells. Suitable for dumbbells, because overhand curls require rotating the entire arm, so dumbbells are not easy to control. When we perform barbell curls, we might as well adopt an overhand grip. In this way, in addition to the biceps, the muscles trained also include the brachioradialis on the front of the arm. At the same time, if the grip distance of your hands is widened, you can also train the outer heads of our triceps brachii, so that the overall appearance of the outer arm muscles will look better.
When doing overhand curls, you can buckle your wrists down, which can deepen the stimulation of our brachioradialis and reduce the burden on our grip strength. When many people do overhand curls, they cannot hold their arms first because the wrists are too neutral. In fact, we can press the wrists down.
2. Hammer Curl
Hammer Curl can also better stimulate the brachioradialis muscle of our arm, which is near the outside of the arm. Muscles, the arm lines trained in this way are more obvious. When doing hammer curls, in order to better stimulate our arm lines, we can hold the dumbbells tighter, so that the brachioradialis muscle will feel stronger. At the same time, if possible, when we do hammer curls, we don't need to clamp the elbows on both sides of the body, but lift them slightly, which will have a better effect on shaping the arm lines.
3. Backhand arm flexion and push-down
The action of arm flexion and push-down has a more precise stimulation effect on the triceps brachii, and it also It has good weight-bearing capacity, so it is very effective in training triceps. But if we use a straight bar to perform arm pressdowns, and if your elbows cannot clamp the sides of your body tightly, our inner head will be trained more. The arm circumference of the triceps trained in this way is okay, but the lines are not good, and they will look chubby. People who don't understand think that they are bye-bye muscles.
Then we can use the backhand arm bending and pressing down or the double-headed rope arm bending and pressing down movement to perform the arm bending and pressing down action. The backhand posture can better stimulate the outside of our triceps brachii and allow the brachialis to lift. tricepsThe lines are better. When doing backhand arm press-downs, you can get closer to the gantry, so that our training will not be particularly strenuous. At the same time, you can also try to clamp the sides of your body with your elbows to reduce the burden on your shoulders.