Arm Exercises to strengthen
your Muscles

When doing arm exercises, you need to work out muscle areas for biceps, triceps and forearms. It is important when exercising these muscles that you perform the movements correctly.

The arm muscles are also used when exercising muscles for the chest, back and shoulders.

Exercises using a barbell
While standing, hold a barbell with both hands in front of you down at arm's length. Slowly curl the barbell up to shoulder level. Hold for a second, then slowly lower the barbell to the starting position. Do this 10-15 times. Do not use too much weight when doing the exercises.

Exercises using dumbbells
This exercise is similar to the barbell curl. Instead of the barbell, you use a pair of dumbbells. Hold a dumbbell in each hand down at arm's length. Then curl the dumbbells up to shoulder level. Hold for a second, then slowly return to the beginning position. You can start with 2 lb dumbbells and increase the weight every week until you are comfortable with the weights. Repeat until you have 10-15 curls.

You can perform your arm exercises seated on a weight bench. Make sure that your feet are firmly on the floor.

It is best to do 3 sessions a week like Monday, Wednesday and Friday.

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