Training arm muscles through exercises such as bicep curls and triceps curls helps increase arm strength and work better.
The front of the arm contains the biceps (biceps), brachii, and coracoid (the smallest of the three muscles that attaches to the coracoid process of the shoulder bone). The back of the arm contains the triceps, the deltoid muscle that lies above the shoulder. The back of the shoulder is the rotator cuff, which consists of four small muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis.
Each of these muscles plays a separate and important role in allowing your arm to move in different ways. Any movement of pushing, pulling, reaching, or swinging your arm requires a different set of muscles. Exercising these muscles will strengthen your arm and help it do everything better.
Here are some exercises to strengthen your arms.
Biceps Curl
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. With your arms straight and the dumbbells at thigh level, palms facing forward and elbows tucked into your hips, lift the dumbbells toward your shoulders, hold them steady at your shoulders for two seconds, then return to the starting position. Repeat several times.
Hammer Curl
Stand with your feet shoulder-width apart and your arms hanging down by your sides, holding a dumbbell in each hand. Keeping your palms facing your body and your elbows tucked in, lift the dumbbells up to your shoulders and then lower them to complete one rep and repeat. Count two seconds each way, lifting and lowering.
Wide Curl
Stand with your feet shoulder-width apart and your arms hanging down by your sides, holding a dumbbell in each hand. Turn your palms away from your body so they face the corners of the room. Keeping your elbows tucked in, brace your core and lift the dumbbells to your shoulders, then release them back to the sides to complete one rep and repeat.
Triceps Exercise (Bent Over)
Stand with feet hip-width apart, holding a dumbbell in each hand and arms hanging down by your sides. Palms should face in.
Rotate from the hips with your knees slightly bent, leaning your torso forward until your body forms about a 45-degree angle with the ground. Engage your core and keep your spine straight, while making sure your head is in line with your spine and your chin is slightly tucked up. Keep your upper arms close to your torso with your elbows at your sides, extending your forearms back until they are parallel to the floor, then return to the starting position and repeat.
Overhead Triceps Extension Exercise
Stand with your feet hip-width apart, knees slightly bent and core tight, holding a dumbbell in each hand. Raise the dumbbells above your head until your arms are straight, taking care not to lock your elbows. Your palms are facing each other. Keeping your elbows and upper arms stationary, slowly lower your forearms so that the dumbbells drop slightly behind your head. Extend straight up over your head to complete one rep and repeat. Make sure to keep your head in line with your chest and try to keep your shoulders relaxed throughout the movement.
If this move is too difficult, use just one dumbbell, start by holding the dumbbell with both hands in front of your body and lift it over your head with both hands.
To increase muscle strength, perform 2-3 sets of 8-12 repetitions per session, and more depending on your goals. Using lighter weights and performing more repetitions and sets will help build more muscular endurance. Exercisers should consult a professional to determine the appropriate weight and training frequency for themselves.
Mai Cat (According to Everyday Health )
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