The biceps, triceps, shoulders and forearm exercises serve to tone and strengthen the arm muscles, reducing sagging in this region. However, in order for the muscle to grow it is important to tailor the diet by consuming protein-rich foods and in some cases, dietary supplements like Whey Protein with medical guidance. See which are the best foods to gain muscle mass.
The exercises should be performed according to the purpose and physical fitness of the person and should be recommended by a physical education professional. Depending on the objective, whether it is muscular endurance, strength gain, weight loss or hypertrophy, the professional indicates the number of repetitions and series, training intensity and type of exercise, and it may be indicated to perform isolated or multiarticular exercises, which are those in that all groups are activated, for example in the supine rectum, in which are worked pectoral, triceps and shoulders, for example.
It is important to follow a professional so that the goal is achieved and that there is no muscular exhaustion, it is recommended that the person rest the muscle group worked on the day and thus, there may be gains.
Check out some exercise options for biceps, triceps, forearms and shoulders:
Exercises for biceps
Thread hammer
To perform the hammer thread, you must hold a halter in each hand, on the side of the body, with the palm of the hand turned inwards, and bend the elbows until the dumbbells are at shoulder height.
Thread / Direct Curl
This exercise can be done with dumbbells or with the barbell. To do the exercise, you should flex and extend the elbow, preferably without moving the shoulders or making compensating movements with the body so that the biceps can be worked in the best way.
Exercises for triceps
French Triceps
Standing, hold the halter and position behind the head, performing flexion and extension movements of the forearm. If there is compensation in the spine, that is, if the posture is misaligned, the exercise can be done seated.
Triceps on rope
The rope should be secured, the elbow attached to the body and the rope drawn down until the elbow is extended and then back to the initial position, which is when the forearms meet, are close to the body. It is important to avoid shrugging your shoulders so as not to strain the area.
Triceps in the bank
To do this exercise you should sit on the floor with your legs semi-flexed or extended and place your hands on the seat of either the chair or bench making lifting movement of the body so that the entire weight of the body lies in the arms, working as well, the triceps.
Exercises for forearms
Wrist flexion
This exercise can be done bi-or unilaterally. You should sit and hold a halter, resting the fist on your knees, and raise and lower the halter only with the strength of the wrist, avoiding to the maximum trigger another muscle group. The wrist flexion can also be made using the bar or instead of the halter.
Exercises for shoulders
Shoulder Extension
This exercise can be done either standing or sitting and should be done by holding the dumbbells at shoulder height with the palm of the hand turned inward and raising the dumbbells above the head until the elbows are extended. You can also perform the same movement with the palms facing forward.
Lateral lift
The halter should be held with the palm of the hand facing down and lift the halter to the side of the shoulders. One variation of this exercise is the front elevation, in which instead of raising laterally, the halter is lifted forward.
