In a standing position, hold a dumbbell in both hands behind your head with your elbows bent near the sides of your head. W hen trying to achieve muscle growth it's very important to eat well.
Curl the dumbbells up towards your shoulders. Cable Wrist Curl.
These sets are all done to temporary muscular failure. I think it is realistic for a person of average genetics to gain 1" on your arms. Lean meats, like chicken, turkey, most fish, egg whites, and lean cuts of pork and beef.
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Workout 4. Push-ups are a great exercise because they target the chest, back, and ab muscles while also working out the arms.
Standing Biceps Cable Curl. You can expect to see results in 6-8 weeks.
Seated Rows: It targets the extensor muscles to minimise wrist and elbow injury during other moves. They do not contain all the essential amino acids to support growth, so don't depend on those to supply your protein needs.
Grip a fixed bar with your hands shoulder-width apart and your palms facing you. Lift heavy weights, eat lots protein, and get enough rest. Lay with your back on the floor under a low horizontal bar. Keeping your chest up and core braced, squat down until your thighs are at least parallel to the floor. Hammer Curls: Squeeze the bar hard, use chalk and use a mixed grip on your max sets. If you follow a practical arm specialization program and do everything else correctly diet, rest, supplements, etc.
Aim to gradually decrease your elevated heartrate. Share yours! Make sure you eat and get enough sleep.
For example, do push ups.