There are several ways to work your arm muscles. You can do shoulder presses, chin-ups, barbell curls, push-ups, and push-up plans. Listed below are some examples of arm exercises that will help you build a stronger, leaner arm. To get started, you can use a dumbbell or two. To do dumbbell arm curls, take a light dumbbell in each hand. Tuck your elbows into your sides and bend your arms 90 degrees. Hold the contraction for one beat, then bring the weights back down.
Shoulder presses work the biceps
Shoulder presses are a great way to tone the biceps and strengthen the shoulders. The exercise requires that you hold dumbbells in front of you while stretching your arms outwards. You should then use your elbows to press the weights up toward the ceiling, extending your arms at the same time. Shoulder presses work the entire deltoids, which include the front, middle, and posterior deltoids.
Chin-ups work the triceps
While your triceps aren’t the primary muscle used in chin-ups, they do play an important role. Therefore, if you’re experiencing soreness after performing chin-ups, it might be a sign of an injury. While chin-ups are a safe and effective upper body workout, improper technique can lead to soreness.
Barbell curls work the triceps
In order to make sure your triceps are getting the best workout, you should practice proper form while performing barbell curls. Most bench pressers try to power through reps quickly. The problem is that they lack the strength needed to make that 90-degree angle. To do them correctly, you need to take your time lowering and lifting the weight. Start by doing fewer reps at the beginning and build up gradually as you gain strength.
Push-up planks work the shoulders
In addition to strengthening the core, push-up planks are great for building strength in the shoulders and arm muscles. Perform 2-3 sets of five to 10 reps on each side. Start in the plank position, with your hands directly underneath your shoulders. Rotate your shoulders outward and pull your forearms toward your midsection to create tension. Then, switch to your elbows.
Shoulder presses work the latissimus dorsi
Shoulder presses work the latisimus dorsi arm muscle. These exercises are mostly performed with the arms fully extended. The shoulders are composed of three bones, the clavicle, scapula, and humerus. The deltoids are large rounded muscles that act as prime movers in this exercise. Pectorals and triceps also play an important role in shoulder presses. The pectorals and triceps support the movement, and the core engages as well.
Push-ups work the shoulders
You can increase the intensity of push-ups by using a medicine ball, or using a rolled up medicine ball. These exercises will engage both the arm muscles and the shoulders. To do a single arm push-up, place your hands on the medicine ball at chest level. Then, slowly lower the medicine ball until your arms are fully extended. As you lower the medicine ball, be sure to engage your core muscles to keep yourself balanced. Another variation of a push-up is to suspend one arm in the air while the other is performing the exercise. Then, move back down, keeping the ball between your hands.
Shoulder presses work the triceps
Shoulder presses work the tricepids, which are the large, rounded muscles on the back of the arms. They also engage the deltoids, which are a pair of scapular muscles that span the back and sides of the neck. Shoulder presses work both the anterior and posterior deltoids. The trapezius, the large muscle at the base of the neck, is also engaged in this exercise.