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How to Build Arm Strength

Aug 02, 2016

Well-strengthened arms are always impressive. Men want them to be bigger and stronger, while women want to have slender and toned arms. But building arm strength is not just for a good looking. It is also important in daily life activities like driving, lifting children, or even carrying groceries to home. As a young adult, it is very important to exercise regularly to train your muscles and make them fit to prevent injury in aged years. Arm strength is something hard to get. Learn how to build arm strength with the arm exercises. 

Exercises to Build Arm Strength

1.   Chair Dips

Benefits:

Chair dips are a good exercise for the triceps that covers the back of your upper arm and a part of your shoulder blade.

Directions:

  • Sit on the edge of the chair and put your feet flat on the floor. 
  • Place your hands on each side of the chair, close to your thighs. 
  • Bend your elbows into a 90 degree angle and lower your body to the floor.
  • Lift your body with your hands firmly grabbing the chair to the starting position.
  • Repeat the exercise 8 times.

2.   Forearm Plank

Benefits:

Forearm plank is an exercise for the deltoid muscles and core muscles of your upper arm.

Directions:

  • Get into a push-up position.
  • Place your elbows horizontally beneath your shoulders. Make sure your body is in a straight line.
  • Focus your body weight on the forearms and toes.
  • Hold yourself in such a position for 20 seconds.
  • Rest for 20 seconds and then repeat the exercise 6 times. 

3.   Dumbbell Curl

Benefits:

Dumbbell curl exercise will mostly work the biceps muscles of your arms. 

Directions:

  • Hold about 5 to 25 pounds of dumbbell on both of your hands. 
  • Bent your arms to a 90 degree angle.
  • Keep the elbows close to your ribs.
  • Move both of the hands at the same time, or switch the left and the right arm constantly. 
  • Repeat the exercise 8 times.

4.   Hover Rotation

Benefits:

It is one of the exercises about how to build arm strength. During the hover rotation exercise, the deltoid muscle as well as the shoulder's trapezius muscle is worked out.

Directions:

  • Lie fat on your back. 
  • Lean on your right arms, with palms facing down.
  • Raise the hips in order to form a straight line.
  • Extend your left arm into the air. Keep the position for 8 counts.
  • Roll on to the other side and do the same exercise.

5.   Weighted Shadow Boxing

Benefits:

Boxing is a good cardiovascular activity. The biceps, triceps and trapezius muscles are mostly worked out with this exercise. 

Directions:

  • Grab weights of about 5 to 25 pounds.
  • Move into the boxing position. 
  • Punch out the left arm forward. Switch your arms constantly. 
  • Move your legs freely as you punch.

6.   Triangle Push-Up

Benefits:

Triangle push-up exercise will work out the muscles of your arms, shoulders and backs. 

Directions:

  • Get into a plank position.
  • Put your hands beneath your chest, flat on the floor.
  • Form a triangle with your hands.
  • Spread your legs and feet just as the width of your shoulders.
  • Bend your elbows into a 45 degree position when lowering your body.
  • Finally press upwards and repeat the exercises 12 times. 

7.   Biceps and Arm Circles

Benefits:

This is another exercise about how to build arm strength. The biceps brachii muscle group undergoes isolated exercises through the exercise. 

Directions:

  • Keep your feet slightly wide open.
  • Bend your elbows and keep your palms up.
  • Put 5 to 25 pounds weight in each hand.
  • Circle your hands constantly toward your shoulders. 

8.   Weight-Free Rows

Benefits:

For this kind of exercise all you need is your own fist. Making a tight fist will help you work the biceps and triceps muscles of your arm. 

Directions:

  • Bend forward slightly.
  • Bend your elbows at your side.
  • Pull your arms back. Create a rowing motion.
  • Keep doing weight-free rows for about a minute. 

9.   X-Jumps

Benefits:

X-Jumps are a good exercise, during which the whole arms are engaged, also strengthening your abs and legs. 

Directions:

  • Spread your feet with shoulders' width.
  • Keep your arms by your side.
  • Jump up and spread your arms in order to perform an X over your head.
  • Bend your knees while landing.

Guidelines to Follow in Arm Strength Exercises

The previous exercises are only one part of how to build arm strength; you also need to follow these guidelines during exercises:

  • Exercise regularly at least once or twice a week. There is always the risk of overtraining if you do not have sufficient time for your muscles to rest. 
  • Exercise for about 30 minutes. Avoid overtraining as the arm muscles are easily injured. Make sure not to train for more than 30 minutes per session. 
  • Watch out your diet. Nutrition is very important when you want to build up arm strength. It is recommended to take 300-400 calories more than your normal number of calories. Remember to get enough fluids.
  • Rest as much as you can. Between exercises, it is very important to rest and to get at least 8 hours of sleep a day.