Slender arms can improve a person's overall temperament, but if the arm muscles are thick, it will make the muscles look uncoordinated and unattractive, so it is necessary to exercise the arm muscles. Generally, when we exercise, the arm muscles are most obviously exercised, but we must also choose the right method. So let’s take a look at how to train arm muscles.

1. Bent-over dumbbell fly

Bent-over dumbbell fly is when we lie down It is done on the bench. At first, let us lie down and keep a relaxed state. At this time, our legs are placed on both sides of the bench. Before starting the movement, we first hold a dumbbell in each hand and hang it naturally on the bench. When starting the movement on the ground, we take a deep breath, use our arms to lift the weight upwards, and keep our arms straight and open, like a flying bird, until our arms and shoulders form a straight line, and Parallel to the ground, we relax and put our arms back and start the action again. Each time we complete 15 sets, we can do 2 to 3 sets.

2. Rope pull-down

This action needs to be completed with the help of a rope pull-down device. At the beginning, we hold the handles on both sides of the rope pull-down device with both hands. Before starting the action, our body must be straight Tuck your chest and abdomen, then take a deep breath and use your arms to pull the rope down until our hands and arms are open and the handles on both sides of the rope pull-down device remain in a straight line. At this time, we relax our arms and let the rope pull down and retract upward. Restart the action and complete 20 reps in groups of 3 to 5.

3. Pull-ups

This action requires a lot of arm strength to complete, so the exercise of our arm muscles is also obvious. At the beginning, we reached out to grab the horizontal bar and kept our hands In a straightened state, the legs can lift off the ground. At the beginning of the movement, take a deep breath and bend your arms at the elbows. At this time, use force to lift the body upward until our head can exceed the position of the horizontal bar. Then we can relax our hands and let the body go down. Complete a group of 15 to 20 each time, and you can perform 3 to 5 groups.

The above is about how to exercise arm muscles. Arm muscles are an extremely important part of our body. No matter what we do, the role of arms is always present, and the arm muscles look good and can improve our overall temperament.