It can be said that for fitness enthusiasts, no one dislikes exercising their arm muscles. Building up a larger arm circumference can make your arms look more attractive, and also make them stronger.

If arm strength increases, it can assist you in effectively training other muscle groups, conversely it will affect the training effect of other aspects. For example, doing pull-ups (training the back muscle group), standing overhead presses (training the shoulder muscle group), and deadlifts (training the posterior chain muscle group), all of these require you to have a strong arm strength, otherwise you may not be able to complete the action properly. If your arm strength does not provide sufficient support, it will also affect your control of the equipment safely. Therefore, fitness enthusiasts must pay attention to strengthening arm strength.

The common situation is that you diligently exercise in the gym and persist in doing various bending exercises, but the effect of increasing arm muscle is not satisfactory, and you don't feel much after the workout. This is often because your training actions and training techniques are always repeating the same things. The human body has adaptability, and after practicing a good method for a period of time, the efficiency will be reduced, so the training method needs to be changed.

For the biceps on the arms, the commonly used training method is bending. For the triceps on the arms, the commonly used training method is triceps extensions. In fact, these two large types of training exercises can make your arms become very strong. The problem is that you need to change the exercises you frequently use, don't train in a 'template' way, so that you can achieve your training goals faster.

If you often use dumbbells to train your arms, you can try other training equipment to give your arms a fresh training feeling!

Low-level bending

Adjust the winch on the dragon pole to a low gear, lock the elbow joint and try to keep it close to the body. The technique to note is: at the top, slightly rotate the wrist outwards, slightly shift the body weight backward, so that when performing the rope bending exercise, you can give the biceps a larger range of motion, and also keep the body more stable.

Single-arm bending

Similarly, adjust the winch on the dragon pole to a low gear, with your back facing the winch, one hand holding the handle, note that you need to adjust the distance between your body and the dragon pole. Don't move too quickly, slowly bend the handle to the point where the forearm and biceps touch, squeeze the biceps and contract the peak, then return to the starting position.

When doing this action, note the technique: The big arm must be kept fixed, don't sway with the rope's rise or fall, the elbow is inward and the palm faces forward. At the same time, because it is a unilateral training, pay attention to keep the body stable.

Overhead bending

Overhead bending can more significantly stimulate the short head of the biceps, which will make your arm peak look more pronounced.

Adjust the winch on both sides of the dragon pole to the same height, all higher than the shoulders. Grip the handles on both sides with an overhand grip, make sure your arms are fully stretched, roughly parallel to the ground, stand with your feet shoulder-width apart.

Slowly bend the handles to the point where the forearm and biceps touch, then return.

Note the technique: This is a very good technique to make your biceps look more prominent, but you must pay attention to keep the body stable. If the weight is too large or the standing posture is not adjusted properly, it may affect the stability of the body and the effect of arm training.