How to build arm strength

1. Triceps Kickback and Twist To do this variation, simply turn your wrists and twist your palms when your arms are straight and your triceps are contracting at their peak. , turn your palms toward the ceiling. This little extra twist helps stimulate the medial head of the triceps, giving you a stronger muscle contraction.

2. Three towel suspension: one arm x 60 seconds. Put three thick towels on the horizontal bar. These three towels should be stacked one on top of the other. Hold the end of the towel with one hand - or should not say holding, but try to wrap it around - because the towel is folded, you are holding six towels at this time, and your four fingers are unlikely to Touch your thumb. Grasp, hang, and hold for 60 seconds. Then repeat the above actions with the other hand.

3. Curl training 21S. For this exercise, divide the traditional inclined plate curl into three stages. Start by doing the first half of the movement 7 times, that is, curling the arm from the extended state until the forearm is parallel to the ground; then do the second half of the movement, that is, curling the barbell parallel to the ground to the chest; and finally do the full range of movement 7 times to complete the movement. Group exercises,

4. Single-arm fingertip push-ups: Repeat 5 times of single-arm push-ups with fingertip support on the ground. The palms of the hands cannot touch the ground, and the feet can be spread apart. Then repeat with the other hand.

5. Huling triceps stretch. Using Huling to do arm flexion and extension at the back of the neck is a good idea. A little change will give your triceps a new challenge!