Strong arms are a must for every man. In addition to the purely aesthetic coloring of this issue, it is also a tangible help in everyday life and in extreme situations. And simply because a man has to be strong, it is necessary to make his hands strong. For this, there is a certain set of exercises.
It is necessary
subscription to the gym
Instructions
Step 1
Let's start with the shoulders, which determine the swinging force of the arm. To work out the shoulders, you need to use the front, back and side deltas. They are worked out by swinging movements with weights. Do the following exercises:
- Standing dumbbell curls in front of you (six sets of eight reps)
Side Dumbbell Raises (six sets of eight reps)
- Rise dumbbells back in an inclined position (five sets of eight repetitions)
- Lifting the bar overhead with lowering behind the head (five sets of six repetitions)
- Lifting the bar over your head with lowering in front of you (five sets of six repetitions)
Step 2
Work out the biceps and triceps of the arm. For biceps work, do the following exercises: - Bench curl with support using the E-Z barbell (six sets of eight reps)
- Alternating dumbbell curls in a standing position (six sets of eight reps)
- Knee-rest dumbbell curls (five puffs of seven repetitions for each arm) To work out the triceps, do the following exercises:
- Extension of arms with an E-Z barbell on a straight bench (four sets of eight repetitions)
- Extension of arms from dumbbells from behind the head (six sets of eight repetitions for each arm)
- Extension of arms from dumbbells in an inclined position with the knee on the bench (five sets of eight repetitions for each arm)
Step 3
Also, work your forearms. This will increase your grip strength and give more strength to your hands. In order to pump your forearms, place your hands on a bench with your wrists up and grab a barbell. Roll the barbell from the outer phalanges of the fingers to the middle of the palm by clenching a fist. Do eight sets to failure.
