We show that we are powerful before a fight, usually by flexing our arm muscles. To see if you feel strong is to look at your arms. If you say a person has thin arms and legs, it means he is weak. Therefore, many people have begun to train their arm strength. So if you think your arm strength is too weak, how should you train it? Let’s go take a look below!

The first position: Curl followed by shoulder push

1. Stand up straight, hold the barbell firmly, and place it on both sides of the body with the palms of your hands facing forward. This is the ready position.

2. Rely on the energy of the upper arms to stretch out the barbell, with the palms of your hands facing back. When you feel the biceps contract to the limit, lift the barbell above your head, and turn your wrists with the palms of your hands facing forward.

3. After standing still above your head for 2 seconds, turn your wrist to lower the barbell.

The second position: arm raise

1. Sit on a chair, step on the ground with your feet separated, and hold the tractor on the knee joint with one hand , the other hand is straight, holding the barbell against the root of the thigh.

2. Keep your arms fixed from beginning to end, breathe, use the energy of your arms to push your upper arms, and curl them up to your shoulders.

3. After keeping your shoulders still for 1 second, breathe and slowly lower the barbell.

The third position: rope curl with both arms

1. With your back to the equipment, stand upright and hold the tractor with one hand At your waist, hold the rope doorknob with your other hand.

2. Keep your arms fixed from beginning to end, breathe, use the energy of your arms to push your upper arms, and curl the doorknob to your shoulders.

3. Fully feel the contraction of the biceps, stand still for 1 second, breathe, and slowly lower the doorknob to the restored position.

Fourth position: Upper rope curl

1. Lie flat on the bench, step on the ground with your feet separated, and hold the rope door with both hands Handle, elbow slightly bent.

2. Take a breath and pull the door handle down close to your forehead. During this process, contract your biceps.

3. After remaining still for 1 second, restore the rope to its initial position.