Often, an athlete may have a disproportionate development of muscle groups. This can happen due to improper load distribution. However, this problem can be solved by introducing some exercises into the training process.
Instructions
Step 1
Exercise your biceps brachii. The biceps are one of the most visible parts of the arms that stand out and attract the attention of others. The total volume of the hand also depends on it. Therefore, do not forget to work out your biceps 1-2 times a week. For this purpose, alternate bending of the dumbbells at the elbows while standing or sitting is suitable. Do this exercise for 4 sets of 10 reps. Plus, you can train your biceps on the Scott Incline Bench. This is most effective with a lightweight barbell.
Step 2
Train your triceps with a machine or dumbbells. These triceps are also very important in overall arm size. Do the following exercises no more than 1 time per week. This break is needed for full muscle recovery. Walk up to the pull-down machine and grab the handle with an overhand grip.
Step 3
Lower it slowly to the level of your feet and slowly return it to its starting position. Do at least 5 sets of 10-12 times, increasing the weight on the machine from set to set. You can replace this exercise with a French dumbbell press. This is a simple bending of the projectile at the elbows. Do it in the same way as pulling down.
Step 4
Strengthen the tendons with lightweight shells. In addition to the biceps and triceps, it is also important to work out the forearm, which should not lag behind in development. Otherwise, the hand size will remain the same. Sit on a bench, grab a small dumbbell at your wrist and place your forearm on your leg. Raise and lower the projectile with only one wrist. Feel how your forearm is working. Do 20 reps for each arm. It is advisable to perform this exercise every day for 2-3 sets.
Step 5
Do deadlifts. This versatile, basic exercise will help you work every muscle in your arms. Do it only once a week. Approach the barbell lying on the floor. Place your feet as close to her as possible. Take the projectile with a grip from above. If necessary, secure your hands with special straps. Lower your pelvis down. Then slowly stand up with the weight, with your shoulders tilted at the end of the movement. Gently lower the bar to the floor to the starting position. Do at least 8-10 times in 5 sets.
