Exercises for the Biceps, Triceps, Forearms and Shoulders

The exercises for the biceps, triceps, shoulders, and forearms serve to tone and strengthen the muscles of the arm, decreasing the sagging of this region. However, in order for the muscle to grow it is important to match the diet, consuming foods rich in proteins and in some cases, dietary supplements such as Whey Protein, with medical orientation. See what are the best foods to gain muscle mass.

The exercises should be carried out in accordance with the objective and physical fitness of the person, and must be recommended by a physical education professional. Depending on the goal, be it muscle endurance, strength gain, weight loss or hypertrophy, the professional indicates the amount of repetitions and sets, training intensity and type of exercise, which may be indicated the completion of the isolation exercises or multiarticulares, which are those in which all groups are triggered, as for example in the bench press straight, in which are worked out chest, triceps and shoulders, for example.

It is important to follow-up of a professional so that the goal is reached and there are no muscle exhaustion, it is recommended that the person to rest the muscle group worked that day and, thus, there can be gains.

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Exercises for the biceps

Hammer curls

To perform hammer curls, you should hold a dumbbell in each hand, to the side of the body, with the palm of the hand facing inwards, and bend your elbows until the dumbbells are at shoulder height.

Threads/ Curl direct

This exercise can be done with dumbbells or with the bar. To do the exercise, you should flex and extend the elbow, preferably without moving the shoulders or make movements compensation with the body so that the biceps can be worked the best way.

Exercises for the triceps

Triceps French

Standing, hold the dumbbell and place the back of your head, carrying out movements of flexion and extension of the forearm. If there is compensation in the column, that is, in case the posture becomes misaligned, the exercise can be done sitting.

Triceps rope

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You should hold the rope, let the elbow glued to the body and pull the rope down until your elbow stay extended and then return to the starting position, that is when the forearms are are next to the body. It is important to avoid triggering the shoulders to not tighten this region.

Triceps on the bench

To do this exercise you should sit on the floor with the legs semi-bent or extended, and place your hands on the seat or chair or bench making the movement of elevation of the body so that the entire weight of the body will stay in the arms, working, thus, the triceps.

Exercises for the forearms

Flexion of the wrist

This exercise can be done bi-or unilateral. Must-sit and hold a dumbbell, supporting the handle on the knees, and raise and lower the dumbbell only with the strength of the handle, avoiding to the maximum trigger another muscle group. The bending cuff can also be made by using the bar or instead of the halter.

Exercises for shoulders

Extension of shoulders

This exercise can be done both standing and sitting, and should be done by holding the dumbbells at shoulder height with the palm of the hand facing to the inside, and lifting the dumbbells above the head until the elbows are extended. You can also perform the same movement with the palms of the hands facing forward.

Lateral raise

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You should hold the dumbbell with your palm facing down, and raise the side the dumbbell up to the height of the shoulders. A variation of this exercise is to lift the front, in that instead of elevate the side, rises the halter to the front.