If a man wants to train the unicorn arm, you need to carry out targeted training, the arm mainly refers to the biceps and triceps, we need to choose different movements for all-round exercise, and pay attention to the standard trajectory of the action when exercising, so as to reduce the chance of injury and improve the training effect.
Here are some effective arm exercises that can help you build strong arm muscles.
Action 1Barbell curls:
The barbell curl is a classic arm exercise that can effectively work the biceps. Hold the barbell in both hands, keep your legs shoulder-width apart, keep your body steady, then bend your arms to lift the barbell and slowly return to it. Repeat as many times as possible.
Action 2Dumbbell curl:
Dumbbell curls are also a common arm exercise that focuses on the biceps and forearm muscles. Sit on a chair with dumbbells in hand, hang your hands down naturally, then bend your arms to lift the dumbbells and slowly restore them. Pay attention to keep the upper arm stable and avoid borrowing force.
Action 3Supine neck and back arm flexion and extension
Lie on the floor with the dumbbells held above your head with your arms straight but slightly bent. Then, slowly bend your elbows and move the dumbbells toward your head until you feel a stretch on the back of your arms.
This move requires a lot of stability, so make sure your core is strong enough. Hold for a moment, then slowly move the dumbbell back to the starting position.
Action 4Reverse flexion and extension on the stool
Bench reflexion is a classic arm exercise, especially for the triceps. First, you'll need a sturdy stool that is the right height for your height. Sit on the edge of the stool with your hands at your sides and fingertips forward.
Arm straight, but slightly bent, then, bend your elbows and slowly move your head toward your knees until you feel a stretch at the back of your arm. Hold for a moment, then slowly move your head back to the starting position.
Action 5Arm flexion and extension
Arm flexion and extension mainly exercises the triceps and forearm muscles. Hold the dumbbell or barbell in your hand and stand upright, then bend your arms to lift the dumbbell or barbell and slowly bring it back down. Pay attention to keep the upper arm stable and avoid borrowing force.
When performing the above movements, it is necessary to maintain the correct posture and breathing pattern to avoid injury. At the same time, it is important to control the weight and reps, and gradually increase the intensity of the training. With consistent training and a reasonable diet, I believe you will be able to develop a strong and powerful unicorn arm!