Strong, pumped-up arms are almost the primary goal of gym goers. In order to competently pump your arms, you need perfect adherence to the technique, otherwise the load that should go on them will be distributed over other muscles of the body. The main muscle groups you need to work on while pumping your arms are biceps, triceps, shoulders and forearms.
Instructions
Step 1
To work on the biceps, it is advisable to use an E-Z barbell and finalize the study of each biceps separately with dumbbells. First, work on curls in a standing position, you can swing the body slightly, then move on to curls with a barbell on the Scott bench. After that, work each arm separately with dumbbells and on a Scott bench.
Step 2
When working out the triceps, remember that it must be trained to complete failure - so that you cannot complete any full set. Begin with an E-Z barbell extension from behind the head in a prone position, followed by a dumbbell extension in each hand. Then proceed to the downward extension of the arms on the machine with the block. During all these exercises, your back should remain straight, do not swing. If you cannot do the exercise without moving, take less weight.
Step 3
Work your shoulders and forearms. To pump the first, use the dumbbell raises to the sides and in front of you, as well as the lifting of the bar from behind the head while sitting. Do these exercises for ten repetitions, until you can complete them fully. To build your forearms, you just need to do all the exercises with cotton gloves, but you can also perform a reverse grip barbell lift for biceps, to failure.
