How to Enlarge Muscle Arm at home and the gym - Having a hand / arm muscular and athletic certainly make a plus for men. Show off your arms are muscular, prove that you are a strong and powerful man. It is certain women are more attracted to men who sleeved muscular than men who sleeved soft.
Actually build muscle more easily than forming arm abdominal muscles or chest muscles. This is because the arm is not much fat accumulates you can read our article that is forming the abdominal muscles and how to build muscle chest at home.
For forming and enlarging the arm muscles at home without going to the gym, you can do the following exercises as long as you have a pair of dumbbells at home. The exercises include: Arm Circle, Pull Up, Push Up, Chin Up, Dumbbell Push Up, Dumbbell Regenerade Row, Concentration Curl, Bench Dips, Weightened Bench Dips, Overhead Dumbbell Extension, Tricep Kick Back, Tricep Push Back, Hammer Curl, Double Front Raise, Shoulder Press
Then to form and enlarge the arm muscles are more advanced, you can come to the gym because the gym available in fitness equipment more complete. You can do this exercise at the gym, among others: Cable Wrist Curl, Palms Down Wrist Curl, Preacher Curl, Close Grip Barbell, Barbell Biceps Curl, Wrist Roller, Tricep Press Down, Lying Dumbbell Lateral Raise, Ring Dips.
Here are 22 exercises and tutorials how to build muscle arm with ease:
1) Arm Circle
Arm Circle
Exercise builds muscle arm with Arm Circle:
Standing in an upright position
Open your legs slightly wider shoulder level
Extend both your arms
Rotate your hands resemble the letter O
Do this exercise 20 times in 4 sets
2) Push Up
Exercise builds muscle arm with Push Up:
Put your hands on the floor shoulder width apart
Feet resting on the toes
Make sure the straight body
Push your shoulders and arms down
Lift back to starting position
Do as much as 20 times the count in 4 sets
3) Dumbbell Push Up
Exercise builds muscle arm with Dumbbell Push Up:
Attitude early as pushup position
Both hands resting on dumbbell
Perform movements such as push-ups
4) Dumbbell Row Regenerade
Exercise builds muscle arm with Regenerade Dumbbell Row:
Like a pushup position with both dumbell below
Lift the weight up with one arm raised dumbell
Return to the starting position
Do as much as 10 repetitions
5) Concentration Curl
Exercise builds muscle arm with Concentration Curl:
Take a seated position
Open wide leg parallel to the floor
One elbow resting on the thighs
One arm holding the dumbbell
Lift the dumbbells without moving the elbows
6) Bench Dips
Exercise builds muscle arm with Bench Dips:
Place both hands on the bench
Push the body down
Hold for a while
Return to the starting position
7) Overhead Dumbbell Tricep Extension
Exercise builds muscle arm with Overhead Dumbbell Extension:
Take a sitting or standing position
Hold dumbble over head
Lower dumbble to the back of the head so that your elbow is facing up
Then lift the dumbbell above your head and straighten your arms
8) Weighted Bench Dip
Exercise builds muscle arm with Weighted Bench Dip:
Sitting between two bench
Body shape like the letter J
Lower your body slowly
Then lift the body with arm strength
9) Cable Wrist Curl
Exercise builds muscle arm with Cable Wrist Curl:
Take a sitting posture facing the cable machine
The second pedestal elbow on your thigh
Grasp the handle on the cable machine
Make sure the palms upward
Pull the handle to the top
Do it without lifting your elbows
Hold for a few moments
Repeat this exercise
10) Palms Down Wrist Curl
Exercise builds muscle arm with Palms Down Wrist Curl:
Sitting cross-legged position
Both elbows
Hold a dumbbell with Tlapak hands facing downwards
Raise your arms without making elbows lifted
Hold for a while
Repeat again
11) Preacher Curl
Exercise builds muscle arm with Preacher Curl:
Sitting in the preacher curl bench
Hold the barbell
Palms facing up
Put the arm triceps in the preacher curl bench
Lift up the barbell
12) Tricep Kick Back
Exercise builds muscle arm with Tricep Kick Back:
Bend one knee
The movement of the hand holding the dumbbell backward and forward
Do as much as 20 times in 4 sets
13) Pull Up
Exercise builds muscle arm with Pull Up:
Grasp a straight bar with both hands shoulder width apart
Pull the body up until your chest touches the crossbar.
Lower your body back to the starting position
Repeat this exercise
14) Close Grip Barbell
Exercise builds muscle arm with Close Grip Barbell:
Take a stand upright
Grasp a barbell in a position close grip
Make sure your palms facing upwards
Lift the barbell toward your chest
Hold for a while
Repeat this exercise
15) Shoulder Press
Exercise builds muscle arm with Shoulder Press:
Standing in an upright position
Spread the feet parallel to your shoulders
Grab a dumbbell and lift
Do as much as 20 times the count in 4 sets
16) Tricep Push Back
Exercise builds muscle arm with Tricep Push Back:
Stand with legs slightly open
Bend your knees slightly
Dumbbell movements backwards and forwards alternately
Do as much as 30 times in 4 sets
17) Hammer Curl
Exercise builds muscle arm with Hammer Curl:
Upright
Second hand holding the dumbbell straight down
Lift the dumbbell with both hands buckling
18) Front Dumbbell Raise
Exercise builds muscle arm with Dumbbell Front Raise:
Standing in an upright position
Second hand holding the dumbbell straight
Lift the dumbbells to the front at shoulder level
Lower the load
Repeat this exercise
19) Barbell Biceps Curl
Exercise builds muscle arm with Barbell Biceps Curl:
Attitude standing start
Arms holding dumbbells straight down
Lift the dumbbells up in front of the chest
20) Wrist Roller
Exercise builds muscle arm with Wrist Roller:
Both arms straight forward holding the wrist roller
Palms facing downward
Rotate the handle alternately wrist roller
21) Tricep Press Down
Exercise builds muscle arm with Tricep Press Down:
Adjust the arm in pressdown Triceps machine like in the picture above
Pull down so that the arm becomes straight
22) Lying Dumbbell Lateral Raise
Exercise builds muscle arm with Lying Dumbbell Lateral Raise:
Lay your body in a prone position on the bench
Your hands holding a dumbbell
Lift the dumbbell up parallel to your body
Hold for a while
Repeat this exercise
23) Ring Dips
Exercise builds muscle arm with Ring Dips:
Hold the hanger and handheld ring on the ring
Lift your legs and cross legs
Lift your body up
Hold for a few seconds
Return to the starting position
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So to build muscle arm, should be required effort and exercise regularly and consistently. There is no instant way. Do not let your intention to successfully build muscle arm aground in the middle of the street. Congratulations and good luck to practice. So 23 ways to form and enlarge the arm muscles.
