Tone and strengthen the muscles in your arms. Bodyweight exercises like arm circles or wall angels can help you get the work you’re looking for anytime, anywhere, even at home or in the office.
Arm strengthening is the cornerstone of any comprehensive fitness program. Having strong arms isn’t just about looks. Functionally, arm strength is important
necessary for many daily activities of life, such as carrying, lifting or pushing.
Muscles worked
There are several muscles in your arms, from the hand and wrists to the shoulders. Furthermore, the
Chest and shoulder muscles They play a key role in many important movements you regularly perform with your arms. These include the following main muscles: biceps brachii muscle, coracobrachialis muscle, brachialis muscle and triceps brachii muscle.
In addition to the arm muscles, there are also the shoulder muscles
upper back and chest They play a key role in developing arm strength. Although these muscles are not traditionally considered arm muscles, they are critical to almost any movement or stabilization force required when performing tasks.
These muscles include the pectoralis major, pectoralis minor, hamstrings, deltoid, rotator cuff muscles, and latissimus dorsi. General arm strengthening should focus on as many of these muscles as possible to ensure you have one
sufficient and proportional force in all directions in which the limb can move.
The following exercises focus on the different muscles of the arm
without the need for additional weight. They can affect multiple muscle groups (including the core muscles) as well as the arm muscles. When performing these exercises, remember to actively engage the muscles in your arms with each repetition. This increases muscle activation and improves the quality of your workout.
Arm circles
This beginner exercise targets the shoulder muscles and isometrically strengthens the biceps and triceps. You can make smaller or larger circles, but be careful
Maintain tension in your arm throughout the set. Simply stand upright with your arms extended to your sides and the muscles along your arm tensed. Slowly make circles with your arms, rotating them around your shoulders while keeping them straight. Perform 3 sets of 10 to 20 reps in both directions.
Forearm rises
You focus on the front of your shoulder and
You strengthen your biceps and triceps isometrically. Stand tall and extend your arms in front of you. Raise your arms above your head while keeping them straight until they point upward, then slowly lower them back to the starting position. Perform 3 sets of 10 to 20 reps.
Lateral arm raises
This exercise focuses on
on top of your shoulder and isometrically strengthen your biceps and triceps. Stand tall with your arms at your sides and palms facing in toward your hips. Keep your arms straight and raise them to the sides until your body forms a “T” when viewed from the front. Slowly lower yourself to the starting position. Do 10-20 reps.
Wall angel
This work strengthens the shoulders and triceps
improves shoulder mobility. Stand upright with your back against a wall, knees bent and feet about 2 feet from the wall. Your head, upper back, and tailbone should be in contact with the wall.
Bend your elbows to a 90-degree angle and raise your arms until your upper arms are parallel to the floor, as if you were raising your hands. Extend your arms overhead until they are straight, trying to keep your arms, head, upper back, and tailbone in contact with the wall. Return to the starting position and do it
