by If you want to increase your strength, arm exercises are essential. Strong arms are not only beneficial for lifting heavy objects, but they also play a crucial role in maintaining good overall health and fitness. In this article, we will explore the seven best arm exercises for increasing strength, as recommended by Forbes Health.
1. Bicep Curls
Bicep curls are often hailed as the best exercise for building strength and toning the biceps. To perform this exercise, hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keep your elbows close to your sides and slowly curl the weights towards your shoulders, then lower them back down. It is important to maintain a controlled movement and focus on using your biceps to lift the weight. Forbes Health recommends starting with a weight that allows you to perform 8-12 reps for 3-4 sets.
2. Tricep Dips
Tricep dips are a challenging yet effective exercise for strengthening and toning the triceps. To perform this exercise, find a stable elevated surface such as a bench or chair and place your hands shoulder-width apart on the edge. Lower your body down by bending your elbows, then push yourself back up to the starting position. Forbes Health suggests starting with 3 sets of 12-15 reps, and as you progress, you can add weight to make the exercise more challenging.
3. Push-Ups
Push-ups are a timeless classic that effectively work the entire arm and chest muscles. To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body down by bending your elbows, then push yourself back up to the starting position. Forbes Health recommends starting with 3 sets of 10-12 reps, and as you progress, you can add variations such as diamond push-ups or decline push-ups to challenge your arms even further.
4. Hammer Curls
Hammer curls are a variation of the traditional bicep curls that target the brachialis muscle, which lies underneath the biceps. To perform this exercise, hold a dumbbell in each hand with your palms facing inwards. Keeping your elbows close to your sides, slowly curl the weights towards your shoulders, then lower them back down. Forbes Health suggests starting with 3 sets of 10-12 reps and gradually increasing the weight as you become stronger.
5. Pull-Ups
Pull-ups are a challenging yet highly effective exercise for building upper body strength, particularly in the arms and back muscles. To perform a pull-up, grip an overhead bar with your hands shoulder-width apart and hang with your arms fully extended. Pull yourself up until your chin is over the bar, then lower yourself back down. Forbes Health recommends starting with assisted pull-ups if you are unable to do a full pull-up, and gradually work your way up to performing multiple sets of 5-8 reps.
6. Overhead Tricep Extension
The overhead tricep extension is a versatile exercise that effectively targets the triceps and helps to improve overall arm strength. To perform this exercise, hold a dumbbell with both hands and extend your arms overhead. Lower the weight behind your head by bending your elbows, then extend your arms back up to the starting position. Forbes Health recommends starting with 3 sets of 10-12 reps and increasing the weight as you get stronger.
7. Close-Grip Bench Press
The close-grip bench press is a variation of the traditional bench press that targets the triceps more effectively. To perform this exercise, lie down on a flat bench and grip the barbell with your hands placed closer together than shoulder-width apart. Lower the barbell down to your chest, then push it back up to the starting position. Forbes Health suggests starting with 3 sets of 8-10 reps and gradually increasing the weight as you progress.
In conclusion, these seven arm exercises recommended by Forbes Health are highly effective for increasing arm strength and toning the muscles. Including these exercises in your workout routine can help you build strong and sculpted arms, while also improving overall upper body strength and fitness. Remember to start with lighter weights and gradually increase the intensity as you become stronger, and always maintain proper form to avoid injury. With consistency and dedication, you will see noticeable improvements in your arm strength and muscle definition.
